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 »
Red vs Blue (LT’s Going Away WOD) Teams of two vs teams of two 35 minute AMRAP Team 1 Runs 800m meanwhile Team 2 completes as many rounds as possible of: 6 Hang Power Cleans (135/95) 12 KB or DB Snatches (40+/25+) 18 Box Jumps (24/20) All movements are you-go-I-go. Partial rounds do not count.
Saturday, 07-25-2015 Read More »
Strength. Week 4, Front Squat or Deadlift 5@65%, 70% 4@75%, 80%, 85% 3@90% Thruster Barbell Warm-up WOD. Three Rounds For Time 18 Thrusters (95/65) 15 Burpees Core Cash Out. Accumulate 3 Mins of Planks
Friday, 07-24-2015 Read More »
