Group Warm up. Down & Up Dogs, Inchworms, Zombie Kicks, Dancers Pose, High Knees, Butt Kicks, Bunny Hops, Broad Jumps WOD. Teams of Two 25 Minute AMRAP. Max Cal Rows 10 Burpees 15 Ball Slams 20/15 20 Russian Swings 53/35 P1 Rows while P2 completes movements, switch after each completion of movements Cash out. 5 Rounds Kettlebell farmer walks […]
Tuesday, 08-25-2015 Read More »
Strength. FireBase Back Squat Cycle Week 2 WOD. Thruster Barbell Warm up 18-14-10-6 Thrusters RX 95/65, RTG 135/95 Toe 2 Bar 20 minute Cap
Monday, 08-24-2015 Read More »
Strength. Week 1. Press or Bench 7@60% 5@65%, 5@75%, 5@80%, 5@80 AMRAP 80% Bar Warm Up WOD. Part 1. EMOTM for 16 minutes Odd Minutes: 5 Push Ups and 20 Double Unders Even Minutes: 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Snatch 2 Overhead Squats 70%-75% of 1 rep max Part 2. 800m
Wednesday, 08-19-2015 Read More »
Warm Up/ Strength. Good Morning or Romanian Deadlift 5 sets x 8-10 reps, increasing weight Stretch between sets: squat sit, pigeon pose, high box stretch, seated toe reach, etc. WOD. For Time 100 Front Squats* *Every bar drop = 1 prowler push (Murphy loop alley, down and back) L1 (95/65) L2 (115/75) L3 (135/95)
Friday, 08-14-2015 Read More »
Group Mobility Couch Stretch Partner Shoulder Stretch Foam Roll – Lats, Back, Glutes, Hips WOD. 5 Rounds for Time 400m Run 10 T2B 15 Box Jumps (24/20) 20 Alt Dumbbell Snatch (40+/20+)
Thursday, 08-13-2015 Read More »
Skill. Medicine Ball Clean WOD. AMRAP 15 Minutes 5 Power Cleans (135/95) 7 Toes to Bar 10 Med Ball Cleans (20/14) Cash Out. Weighted Plank Holds 30 secs on, 30 secs off, 3 Minutes
Thursday, 08-06-2015 Read More »
Grid-style workout with teams of 6 (3 guys and 3 girls). Notes: * Each race is worth points, so if there are 5 teams, the winner of Race 1 gets 5 points, 2nd place gets 4 pts, etc * Rx and Scaled teams * Races 4 & 5 are run at the same time Race
Saturday GRID Workout, 08-01-2015 Read More »
Strength. Week 5. Front Squat or Deadlift 5@50%, 60%, 65%, 70%, 75% WOD. 4 Rounds for Time* 200m Sprint 2 Rope Climbs 6 Hang Power Cleans 8 Shoulder 2 Overhead L1: 95/65 L2: 115/75 L3: 135/95 *15 min time cap Mobility. Foam roller Quads/Hamstrings/Glutes/Lower Back
Friday, 07-31-2015 Read More »
Strength. Week 5. Bench or Push Press 5@60%, 65%, 70% 3@75%, 3@80% Barbell Warm Up. Power Snatch WOD. 12min AMRAP 30 Double Unders 15 Power Snatches (75/55) 7 HSPU Core Cash Out. Tabata 8 rounds 4 rounds Hollow Rocks 4 rounds Supermans
Wednesday, 07-29-2015 Read More »
Strength. Week 5 Back Squat 6×50%, 6×60%, 6×65%, 5×70%, 5×75%, 3×80%, amrap x 70% WOD. For Time: 1,2,3,4,5,6,7,8,9,10 Shoulder to Overhead 10,9,8,7,6,5,4,3,2,1 Ball Slams (20/15) L1 95/45 L2 135/65 L3 155/85
Monday, 07-25-2015 Read More »
