Friday, 03-11-2016
The Open 16.3 AMRAP 7 Mins 10 Snatches 75/55 3 Muscle Ups Strength. 7×3 Push Press, working up to heavy weight
Friday, 03-11-2016 Read More »
Workout of the Day
Friday, 03-11-2016
The Open 16.3 AMRAP 7 Mins 10 Snatches 75/55 3 Muscle Ups Strength. 7×3 Push Press, working up to heavy weight
Friday, 03-11-2016 Read More »
Thursday, 03-10-2016
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »
Thursday, 03-10-2016
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Thursday, 03-10-2016 Read More »
Wednesday, 03-09-2016
Barbell Warmup Strength: Snatch (power or squat) *20 min to find 1RM. WOD: 3 RFT… – 15 Power Snatch (95/65) – 30 Sit-ups – 60 Double Unders (1:1 SU’s)
Wednesday, 03-09-2016 Read More »
Wednesday, 03-09-2016
Barbell Warmup Strength: Snatch (power or squat) *20 min to find 1RM. WOD: 3 RFT… – 15 Power Snatch (95/65) – 30 Sit-ups – 60 Double Unders (1:1 SU’s)
Wednesday, 03-09-2016 Read More »
Tuesday, 03-08-2016
Group Warmup WOD. AMRAP 30… – 7 Curtis P’s – 7 Burpee Pull-ups – 7 Man Makers – 7 Tire Flips Cash out 800m Plate Carry (45/35)
Tuesday, 03-08-2016 Read More »
Tuesday, 03-08-2016
Group Warmup WOD. AMRAP 30… – 7 Curtis P’s – 7 Burpee Pull-ups – 7 Man Makers – 7 Tire Flips Cash out 800m Plate Carry (45/35)
Tuesday, 03-08-2016 Read More »
Monday, 03-07-2016
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes
Monday, 03-07-2016 Read More »
Monday, 03-07-2016
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes
Monday, 03-07-2016 Read More »