Skill – Turkish Get-ups HASP Bar Warm-up, Good Mornings & Deadlifts Conditioning. 3 Rounds for Time 10 Knee 2 elbows 15 Deadlifts (Bodyweight) 20 Overhead weighted sit-ups (25/10) 200M run after each round
Wednesday, 07-13-2016 Read More »
Group Warm-up Conditioning. Teams of 2 1200M Row 90 Wall Balls 20/14 60 Burpees 30 Box Jump Overs 24/20 60 Burpees 90 Wall Balls 1200M Row 45 Minute Cap
Tuesday, 07-12-1016 Read More »
Strength Week 5 Back Squat Cycle 10×3 85% Conditioning AMRAP 15 5 Handstand Push-ups 7 Pull-ups 9 Pistols
Monday, 07-11-2016 Read More »
Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in, then in remaining time AMRAP of 5 Chest To Bar Pull-ups 10 lateral burpees over abmat Scaling options: 200 single unders, regular pull-ups or jumping pullups Athletes may also try the
Barbell warmup Strength. F3 Games WOD #2 15’ to find a max of the following complex power clean + hang squat clean + jerk Once you pick up bar, cannot set it down for complex to count. Conditioning. “Thursday Chipper” 10 Man Makers 20 box jumps (24/20) 30 power snatches (95/65) 40 calorie row 50 DB
Thursday, 07-07-2016 Read More »
Strength: Squats Conditioning: 7 rounds of the following: 6 DB snatch, alternating arms (50 / 35) 4 burpee pull-ups then finish with 30 wall balls (20/14) 10 OHS (135 / 95) For time.
Wednesday, 07-06-16 Read More »
Strength. Front Squats WOD. 5 RFT of… 9 Bodyweight Deadlifts 6 HSPU 3 Muscle-ups Mobility
Friday, 07-01-2016 Read More »
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Thursday, 06-30-2016 Read More »
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Thursday, 06-30-2016 Read More »
Barbell Warmup EMOM 18 minutes… Odd Mins: 2 Squat Snatch @ 50-60% of 1RM. Even Mins: 100m Sprint WOD. 4 RFT… 60 Double Unders (1:2 SU’s or J.Jacks) 20 Pushups 15 Pull-ups 10 Toes To Bar
Wednesday, 06-29-2016 Read More »
