Part 1 15 Minutes to Establish 1 Rep Max – Overhead Squat Part 2 Kettlebell Gauntlet HASP 4 Rounds Station 1 – 10 Russian Swings Station 2 – 3 Clean & Jerk Station 3 – 3 Turkish Get Ups Part 3 Low Bar Prowler Pushes
Strongman, 03-29-2016 Read More »
Part 1 15 Minutes to Establish 1 Rep Max – Overhead Squat Part 2 Kettlebell Gauntlet HASP 4 Rounds Station 1 – 10 Russian Swings Station 2 – 3 Clean & Jerk Station 3 – 3 Turkish Get Ups Part 3 Low Bar Prowler Pushes
Strongman, 03-29-2016 Read More »
Strength Establish 2rm Push Press – 20-30min Conditioning AMRAP 15 10 OH lunges 3 muscle ups (scale pull-up + Ring Dip) 200M Run L1 – 95/65 L2 135/95 cash out: Core – barbell roll outs 5×5
Monday, 03-28-2016 Read More »
Strength Establish 2rm Push Press – 20-30min Conditioning AMRAP 15 10 OH lunges 3 muscle ups (scale pull-up + Ring Dip) 200M Run L1 – 95/65 L2 135/95 cash out: Core – barbell roll outs 5×5
Monday, 03-28-2016 Read More »
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use
Saturday, 03-26-2016 Read More »
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use
Saturday, 03-26-2016 Read More »
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 »
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 »
EMOTM 15 Minutes Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups Minute 3 – 5 Handstand Push Ups Repeat WOD. For Time 60 Kettlebell Swings 53/35 50 Box Jumps 24/20 40 Push-ups 30 Front Squats 20 Burpees 10 Press L1 95/65 L2 115/85 L3 135/95
Thursday, 03-24-2016 Read More »
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 »
