Wednesday, 12-30-2015
Strength. Split Jerk Warm up PVC Clean & Jerk 2-2-2-2-2-2-2 WOD. AMRAP 15 20 overhead weighted Lunges (45/25) 20 Jumping Air Squats (¼ Squat) 20 Russian Swings 53/35
Wednesday, 12-30-2015 Read More »
Workout of the Day
Wednesday, 12-30-2015
Strength. Split Jerk Warm up PVC Clean & Jerk 2-2-2-2-2-2-2 WOD. AMRAP 15 20 overhead weighted Lunges (45/25) 20 Jumping Air Squats (¼ Squat) 20 Russian Swings 53/35
Wednesday, 12-30-2015 Read More »
Tuesday, 12-29-2015
Group Warm-up 2 Rounds 1 minute mountain climbers, rest 1 minute, 1 minute Wall Ball WOD. “Soul Crusher” 4 Rounds for Time 800M Run 10 pull-ups 15 push-ups 20 Thrusters 95/65 25 double-Unders 45 minute cap
Tuesday, 12-29-2015 Read More »
Monday, 12-28-2015
Strength. PVC Warm up and Overhead Squat Review Overhead Squat 2 warm-up sets, then 2-2-2-2-2 working up in weight WOD. 21-15-9 Power Cleans RX 135/95 RX+ 155/115 Toe 2 Bars Box Jumps RX 24/20 RX+ 30/24
Monday, 12-28-2015 Read More »
Wednesday, 12-23-2015
Strength: Power Clean 2×3 Warmup 7×2 Increasing each set. Find heavy double. WOD: For Time. 30 Deadlifts (225/185) 30 Shoulder to Overhead (135/95) 30 Thrusters (95/65)
Wednesday, 12-23-2015 Read More »
Monday, 12-21-2015
Warm up AMRAP 1: Wall balls Strength Squat: Find 1RM. WOD AMRAP 15… 20 Double Unders (Scale: Jumping jacks- NO singles) 5 Toes To Bar 8 Burpees
Monday, 12-21-2015 Read More »
Saturday, 12-19-2015
Jingle Jangle – 12 Days of Christmas WOD Teams of Two 100M Run Thrusters L1 95/65, L2 135/95 Push-ups Push Jerks L1 95/65 L2 135/95 Pull-ups Deadlifts L1 95/65, L2 135/95 Burpees Wall Balls 20/14 KB Swing L1 53/35 L2 70/53 Toe 2 Bars Front Squat L1 95/65, L2 135/95 Handstand Push-ups
Saturday, 12-19-2015 Read More »
Friday, 12-18-2015
Strength. Deadlift 5×50%, 5×65%, 5×75%, 5×80%,5×85% WOD. For Time 10 Power Cleans 185/125 15 Hang Power Cleans 135/95 20 Handstand Push ups 30 KB Front Squats 53/35 40 Hollow Rocks 50 2 Count Mountain Climbers 25 Minute Cap
Friday, 12-18-2015 Read More »
Thursday, 12-17-2015
Skill. Turkish Get Ups WOD. With a running clock… A. In 10 minutes complete a 1000M Run + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80 Rest 3 minutes C. In 4 minutes complete a 400m run +
Thursday, 12-17-2015 Read More »
Wednesday, 12-16-2015
Strength. Push Press 3 Warm up Sets, 5×2 working up in weight WOD. 15 Minute AMRAP 25 Double-Unders 25 Wall Balls 20/14 25 Push ups Cash out. Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Wednesday, 12-16-2015 Read More »