Group Warm-Up Wall Ball Suicide Runs. Conditioning 10 AMRAP 7 push-ups, 7 Pull- ups, 7 Wall Balls 20/14 Rest 3 Minutes For Time 3 Rounds: 15 Push Press 95/65 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run Core Cash Out Tabata Hollow Rocks & Walking Planks (4 rounds each)
Tuesday, 04-12-2016 Read More »
Devastation for Two Teams of 2: 1000M Row 10 Rope Climbs 1000M Run 10 Rope Climbs 40 Tire Flips 400M Run 140 Hammer Strikes 400M Run 50 Thrusters 135/95 200M Run 20 Handstand Push-Ups 1000M Row
Saturday, 04-09-2016 Read More »
Strength TORC Squats WOD. For Time… 30 Box Jumps (24/20) 30 KBS (53/35) 30 Deadlifts (225/135) 30 T2B 30 Wall Balls (20/14)
Friday, 04-08-2016 Read More »
WOD. “Not a 10 minute WOD.” 4 RFT… 100 Double Unders 50 Push Press (75/55) 30 Russian Twists (45/25) 800m Run
Thursday, 04-07-2016 Read More »
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 »
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more)
Monday, 04-04-2016 Read More »
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more)
Monday, 04-04-2016 Read More »
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate
Saturday, 04-02-2016 Read More »
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate
Saturday, 04-02-2016 Read More »
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Thursday, 03-31-2016 Read More »
