Friday, 07-22-2016
Strength. Week 6 Front Squat 6×1 95% Conditioning. AMRAP 12 minutes 6 HSPU 9 Deadlifts (185/135) 12 Box Jumps (24/20)
Friday, 07-22-2016 Read More »
Workout of the Day
Thursday, 07-21-2016
Group Warm-up EMOM 12 minutes Odd: 10 Ring Dips Even: 10 Toes 2 Bar WOD. For Time 75 Double Unders 50 Wall Balls (20/14) 25 Burpees 50 Wall Balls 75 Double Unders
Thursday, 07-21-2016 Read More »
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Wednesday, 07-20-2016 Read More »
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Wednesday, 07-20-2016 Read More »
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016 Read More »
Tuesday, 07-19-2016
Group Warm-up Conditioning Teams of 2 Buy In: 1000m Row 3 Rounds 25 Goblet Walking Lunges (53/35) 25 Push-ups 25 Pull-ups 25 KBS (53/35) 25 Sit-ups Buy Out: 1000m Row
Tuesday, 07-19-2016 Read More »
Monday, 07-18-2016
Strength Week 6 Back Squat Cycle 10×87% Conditioning 4 Rounds 400M 15 Power Snatches L1 95/65 L2 115/85 20 Min Cap
Monday, 07-18-2016 Read More »
Friday, 07-15-2016
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Friday, 07-15-2016 Read More »
Thursday, 07-14-2016
Group Warm-up Buy in: 20 Thrusters (95/65) 30 Ring Rows 50 Kettlebell Swings (53/35) 100 Double Unders 800M Run Buy Out: 20 Thrusters (95/65) Mobility Partner leg barbell smash
Thursday, 07-14-2016 Read More »