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 »
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use
Saturday, 03-26-2016 Read More »
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use
Saturday, 03-26-2016 Read More »
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 »
Strength Back Squat 6×3 50%, 60%, 70%, 80%, 85%, 90% WOD. 4 rounds for time 10 Power Snatch (115/80) (135/95) 10 Reverse Burpees 30 Double Unders
Wednesday, 03-23-2016 Read More »
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 »
Skill Kettlebell Snatch Technique WOD. 5 Rounds for Time: 30 Double-Unders 20 Alternating Kettlebell Snatches 10 jumping air squats Cash Out Tabata Abs, Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles (2 Rounds each)
Thursday, 03-17-2016 Read More »
Skill Kettlebell Snatch Technique WOD. 5 Rounds for Time: 30 Double-Unders 20 Alternating Kettlebell Snatches 10 jumping air squats Cash Out Tabata Abs, Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles (2 Rounds each)
Thursday, 03-17-2016 Read More »
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Tuesday, 03-15-2016 Read More »
Group Warm up WOD. For time (40 minute cap) 50 Calorie Row 25 Lateral Barbell Burpees 25 Deads, 185/125 50 Wall Balls, 20/14 5 Rope CLimbs 50 Wall Balls, 20/14 25 Deads, 185/125 25 Lateral Barbell Burpees 50 Calorie Row
Tuesday, 03-15-2016 Read More »
