Group Warm Up. WB Sprint Workout of the Day. For Time… Start at L1(75/45) L2(95/65) L3(135/95) and add 10# every round 10 Power Snatch + 500m Row 8 Power Snatch + 400m Row 6 Power Snatch + 300m Row 4 Power Snatch + 200m Row 2 Power Snatch + 100m Row Keep increasing but oly movement changes to C&Js […]
Tuesday, 01-05-2015 Read More »
Group Warm Up. WB Sprint Workout of the Day. For Time… Start at L1(75/45) L2(95/65) L3(135/95) and add 10# every round 10 Power Snatch + 500m Row 8 Power Snatch + 400m Row 6 Power Snatch + 300m Row 4 Power Snatch + 200m Row 2 Power Snatch + 100m Row Keep increasing but oly movement changes to C&Js
Tuesday, 01-05-2015 Read More »
Strength. Wendler 5-3-1 with Super-set Front or Back Squat 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Pull-ups or 10X5 Ring Rows Conditioning. “Back to the Grind” 5 Rounds For Time – 20 Wall Balls (20/14) – 20 Push-ups – 20 Sit-ups
Monday, 01-04-2016 Read More »
“Tres Ninos” Teams of Two 400M Run 5 Rounds of 15 Power Snatches 75/55 30 Double Unders 400M Run 3 Rounds of 12 Pull Ups 24 Kettlebell Swings 53/35 400M Run 5 Rounds 5 Deadlifts 225/155 10 Hand Release Push ups
Saturday, 01-02-2016 Read More »
Group Warm-up 2 Rounds 1 minute mountain climbers, rest 1 minute, 1 minute Wall Ball WOD. “Soul Crusher” 4 Rounds for Time 800M Run 10 pull-ups 15 push-ups 20 Thrusters 95/65 25 double-Unders 45 minute cap
Tuesday, 12-29-2015 Read More »
Strength. PVC Warm up and Overhead Squat Review Overhead Squat 2 warm-up sets, then 2-2-2-2-2 working up in weight WOD. 21-15-9 Power Cleans RX 135/95 RX+ 155/115 Toe 2 Bars Box Jumps RX 24/20 RX+ 30/24
Monday, 12-28-2015 Read More »
“Invasion” Teams of Three 3000m Row Firebase Loop, with Sledgehammer 150 Sledgehammer Strikes 15 Rope Climbs 150 Wall Balls 15 Rope Climbs 150 Sledgehammer Strikes Firebase Loop, with Sledgehammer 3000m Row 60 Minute Cap
Saturday, 12-26-2015 Read More »
WOD: (Christmas) “Eva” 5 RFT: – 800m Run – 30 KB Swings (70/53) -30 Pull-ups 50 Minute Cap
Thursday, 12-24-2015 Read More »
Strength: Power Clean 2×3 Warmup 7×2 Increasing each set. Find heavy double. WOD: For Time. 30 Deadlifts (225/185) 30 Shoulder to Overhead (135/95) 30 Thrusters (95/65)
Wednesday, 12-23-2015 Read More »
Jingle Jangle – 12 Days of Christmas WOD Teams of Two 100M Run Thrusters L1 95/65, L2 135/95 Push-ups Push Jerks L1 95/65 L2 135/95 Pull-ups Deadlifts L1 95/65, L2 135/95 Burpees Wall Balls 20/14 KB Swing L1 53/35 L2 70/53 Toe 2 Bars Front Squat L1 95/65, L2 135/95 Handstand Push-ups
Saturday, 12-19-2015 Read More »
