Wednesday, 04-20-2016
Barbell Warmup Strength. Clean (Power or Squat) 12 Minutes to find 1 rep heavy. WOD. 10-1… – Power Clean – Wall Ball (20/14) L1: 115/75 L2: 135/95 L3: 155/115 Cash Out – 100 Sit-ups
Wednesday, 04-20-2016 Read More »
Strength Training
Wednesday, 04-13-206
Strength Strict Press 5-5-3-3-2-1 Conditioning 7 Rounds for time: 21 Kettlebell Swings 53/35 12 Kettlebell Lunges 53/35 30 double-unders (2:1 singles or 50 attempts) Mobility Group Foam Roll
Wednesday, 04-13-206 Read More »
Monday, 04-11-2016
Strength TORC Squat Cycle Group Warm Up, Power Clean Conditioning 15 minute AMRAP, Power Clean and 100M Run Perform 1 power clean and 100M Run, then 2-3-4-5, Power Cleans, etc… followed by 100M run.
Monday, 04-11-2016 Read More »
Friday, 04-08-2016
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 »
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 »
Friday, 04-01-2016
Strength. Deadlifts Group barbell warm up. Snatch WOD: running clock 00:00 – 10:00 establish 1 rm Hang Snatch + Full Snatch 10:00 – 18:00 AMRAP 14 Toes to Bar 28 Air Squats 42 Double Unders **rest 2 min** 20:00-30:00 establish 1 rm Full Snatch
Friday, 04-01-2016 Read More »
Friday, 04-01-2016
Strength. Deadlifts Group barbell warm up. Snatch WOD: running clock 00:00 – 10:00 establish 1 rm Hang Snatch + Full Snatch 10:00 – 18:00 AMRAP 14 Toes to Bar 28 Air Squats 42 Double Unders **rest 2 min** 20:00-30:00 establish 1 rm Full Snatch
Friday, 04-01-2016 Read More »
Friday, 03-25-2016
Posterior Chain Strength 5×5 Deadlift 50%, 60%, 70%, 75%, 80% AMRAP 12 minutes 5 Power cleans 155/115, 185/135 5 Toes to bar 100M Run Cash Out Barbell Curls Upright Rows Weighted Sit-ups
Friday, 03-25-2016 Read More »
Friday, 03-25-2016
Posterior Chain Strength 5×5 Deadlift 50%, 60%, 70%, 75%, 80% AMRAP 12 minutes 5 Power cleans 155/115, 185/135 5 Toes to bar 100M Run Cash Out Barbell Curls Upright Rows Weighted Sit-ups
Friday, 03-25-2016 Read More »
Wednesday, 03-23-2016
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 »