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 »
Strength. Behind the neck Split Jerks 3 Warm up Sets 5X2 working up to a heavy 2 set Conditioning. 4 rounds for time: 10 Power Snatch (115/80) (135/95) 15 Ball Slams 30 Double Unders
Wednesday, 06-01-16 Read More »
Strength: Cleans warmup to 85% then 2-2-2-1-1-1 (85-95%) Conditioning: “Hit it and Quit It” 1000m run 3 rope climbs 2 squat cleans @ 85% 1 muscle up (bar or ring) Scaling: 9 rope pulls, lower weight, x2 pullup + dip *Should be a “dead sprint.” Clean weight should be very challenging. Cashout: Mobility roll out stretch
Friday, 05-27-2016 Read More »
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @
Thursday, 05-26-2016 Read More »
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Tuesday, 05-24-2016 Read More »
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Tuesday, 05-24-2016 Read More »
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Friday, 05-20-2016 Read More »
WOD – “Luke” 40 MIN CAP 400m Run 15 C&J @ 155#/105# 400m Run 30 T2B 400m Run 45 Wall Balls 400m Run 45 Russian KB Swings @ 70#/53# 400m Run 30 Pushups 400m Run 15 Front Rack Lunges @ 155#/105# 400m Run
Tuesday, 5-17-2016 Read More »
