Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Thursday, 06-16-2016 Read More »
EMOM
Wednesday, 06-15-2016
Strength. Barbell Warm Up 3 Position Snatch 1. Floor 2. High Hang 3. Low Hang 60%, 65%, 70% X 4 sets WOD. AMRAP 12 minutes 3-6-9-12… Power Cleans (135/95) HSPU Cash out. Kettlebell Farmer Carry (100M) 5 Rounds
Wednesday, 06-15-2016 Read More »
Thursday, 06-02-16
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 »
Wednesday, 05-25-2016
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged
Wednesday, 05-25-2016 Read More »
Wednesday, 05-25-2016
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged
Wednesday, 05-25-2016 Read More »
Wednesday, 04-06-2016
Group Barbell Warm Up Strength. EMOTM 16 minutes -Snatch Deadlift -Snatch -Hang Snatch -OH Squat Increase weight as desired WOD. 21-15-9 Power Cleans Burpee over Bar L1: 115/75 L2: 155/115 L3: 185/135
Wednesday, 04-06-2016 Read More »
Thursday, 03-24-2016
EMOTM 15 Minutes Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups Minute 3 – 5 Handstand Push Ups Repeat WOD. For Time 60 Kettlebell Swings 53/35 50 Box Jumps 24/20 40 Push-ups 30 Front Squats 20 Burpees 10 Press L1 95/65 L2 115/85 L3 135/95
Thursday, 03-24-2016 Read More »
Monday, 03-21-2016
Strength Barbell Warm-up Clean & Jerk Complex (EMOM 15) 1 Power Clean – 1 Hang Squat Clean – 1 Push Press – 1 Jerk (Split or Push) Conditioning Run – Rope 5 rounds for time of: Run 400 meters 2 rope climbs RTG = Legless Rope Climbs
Monday, 03-21-2016 Read More »
Thursday, 03-10-2016
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »
Thursday, 03-10-2016
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »