Tuesday, 04-05-2016
Group Warmup WOD. “Cindy +” AMRAP 30… – 5 Pull-ups – 10 Push-ups – 15 Air Squats – 20 Sit-ups Cash out 2,000m Run or Row.
Tuesday, 04-05-2016 Read More »
Workout of the Day
Monday, 04-04-2016
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more)
Monday, 04-04-2016 Read More »
Monday, 04-04-2016
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more)
Monday, 04-04-2016 Read More »
Saturday, 04-02-2016
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate
Saturday, 04-02-2016 Read More »
Saturday, 04-02-2016
4 person teams x2 relay: Row 150m/130m (tag teammate, must reset monitor) 1 rope climb 1 C&J @ 205/135 (scale as needed but make it f’ing heavy) then… Prowlers from corner to mailbox 1 teammate must be on prowler at all times at mailbox, all teammates working simultaneously: Each teammate does 50 pushups Each teammate
Saturday, 04-02-2016 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 »
Thursday, 03-31-2016
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 »
Thursday, 03-31-2016
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 »
Tuesday, 03-29-2016
MOVE FAST LIFT HEAVY Group warm up: 10-15 min On running clock… 00:00 – 08:00 AMRAP 25 double unders 5 burpee box jump 1 squat clean ( 80-85% of 1rm) at 10:00 3 RFT: 10 Alternating DB squat Snatch (m70/55 w35/25) 3 rope climbs From 20:00 – 30:00 800m Run 3RM shoulder to overhead
Tuesday, 03-29-2016 Read More »