“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and never forget where you come from!!! Teams of 3 3,000M Row 90 Power Cleans 135/95 300 Double Unders 30 Tire Flips 90 Knee 2 Elbows 1,500M Row 90 Hammer Strikes […]
Saturday, 06-11-2016 Read More »
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and never forget where you come from!!! Teams of 3 3,000M Row 90 Power Cleans 135/95 300 Double Unders 30 Tire Flips 90 Knee 2 Elbows 1,500M Row 90 Hammer Strikes
Saturday, 06-11-2016 Read More »
Group Warm-up Skill 8 Minute EMOM Minute 1 – 5 Handstand Push-up Minute 2 – 10 Pistols Minute 3 – 5 Dips Minute 4 – 100M Sprint Conditioning For Time: 30 Clean and Jerks (135/95) 5 Burpees EMOM Mobility Group Foam Roll
Friday, 06-10-2016 Read More »
Strength Push Press 2-2-2-2-2-2-2 Conditioning Barbell Warm-up 50 Double Unders 15 Snatches 50 Double Unders 10 Power Snatches 50 Double Unders L1 – M 95/115 W 65/80 L2 – M 115/135 W 80/95
Wednesday, 06-08-2016 Read More »
Group Warm Up Team Tic Tac Toe Conditioning 1000M Run 4 Rounds 10 Pull-Ups (C2B) 10 Burpee Box Jumps (24/20) 10 Goblet Squats (53/35) 1000M Run 35 Minute Cap Tabata Abs (hollow rocks, sit-ups, flutter kicks, planks)
Tuesday, 06-07-2016 Read More »
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Saturday, 06-04-2016 Read More »
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Saturday, 06-04-2016 Read More »
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1 RPM 10 Burpees 15 Wall balls 20/14 Mobility Cash Out Group Foam Roll
Posterior Chain Strength. Deadlifts 3 warm-up sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% WOD. 15 min AMRAP 2 thrusters 75% – 80% of 1 RPM 10 Burpees 15 Wall balls 20/14 Mobility Cash Out Group Foam Roll
Skill. knee to elbow and toe to bar progressions WOD. “Complex Ladder” EMOTM 95/65 1,2,3,4 etc…. Clean deadlift, hang Power clean, S2O 20 minute cap
Thursday, 06-02-16 Read More »
