Monday, 07-20-2015
Strength: Week 4 – Back Squat Cycle Barbell Warmup – Cleans WOD AMRAP 15 Cleans 2,4,6… Rope Climbs 1,2,3… L1 135/85 L2 155/105 L3 185/135 + Legless Rope Climb
Monday, 07-20-2015 Read More »
Workout of the Day
Tuesday, 07-14-2015
Group Warm Up WOD. 5 RFT* 50m Prowler Push (45’s/25’s) 40 Hammer Strikes 30 Ball Slam (25/20) 20 Man Makers (30+, 20+) 10 Tire Flips *40 min cap
Tuesday, 07-14-2015 Read More »
Friday, 07-10-2015
5 Minute Squat Therapy Strength. Week 2. Deadlift/Front Squat 5@50%, 60%, 65%, 70%, 75% 5@80%, 4@85% WOD. EMOTM 14 Minutes* Odd: 150m Row Even: AMRAP of Power Cleans L1: (95/65) L2: (135/95) L3: (185/125) * Score is total number of power cleans
Friday, 07-10-2015 Read More »
Thursday, 07-09-2015
5 Minute Squat Therapy WOD. “Kalsu” 100 Thrusters *5 Burpees EMOTM L1: (65/45) L2: (95/65) L3: (135/85)
Thursday, 07-09-2015 Read More »
Wednesday, 07-08-2015
5 Minute Squat Therapy Strength. Week 2. Push/Bench Press 5@65%, 70%, 75% 3@80%, 85% 2@90% WOD. Complete in Any Way or Order 30 Power Snatch (115/75) 30 Muscle Ups (scale: 30 C2B 0r 45 Pull Ups) 30 Handstand Push Ups
Wednesday, 07-08-2015 Read More »
Tuesday, 07-07-2015
5 Minute Squat Therapy WOD. 5 Rounds for Time 200m Run 200m Farmers Carry 40 Double Unders (2:1 singles or 1 minute of attempts) 2o Sit Ups Mobility Legs, Hips, Lower Back, etc… Cash Out 1:00 Hold Hollow Rock 1:00 Hold Superman 1:00 Hold Chin over Bar
Tuesday, 07-07-2015 Read More »
Monday, 07/06/2015
Strength. Week 2 Back Squats 6@50%, 6@60%, 6@65%, 5@75%, 5@80%, 4@85%, AMRAP 80% WOD. Cindy 20 minute AMRAP 5 pull-ups, 10 push-up, 15 air squats
Monday, 07/06/2015 Read More »
Friday, 07-03-2015
Strength. Week 1 Deadlift or Front Squats 5@50%, 5@60%, 5@65 5@70%, 5@ 75%, 5@80% WOD. Four Rounds for Time 4 Rounds for Time: 9 Power Cleans (135/95) 6 Burpee Barbell Jump Overs 3 Front Squats (135/95) Cash out. Flutter Kicks, Sit-ups, Hollow Rocks, T2B
Friday, 07-03-2015 Read More »
Thursday, 07-02-2015
Skill. Muscle Up Progression On Pull Up Bar (Chin Up): Chin over bar-strict Chest to bar-kip Hip to bar-kip On Rings: Same as above Transition WOD. “Nate” 20 min AMRAP 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53) Mobility Use bands to stretch lats and triceps
Thursday, 07-02-2015 Read More »
Wednesday, 07-01-2015
Strength. Week 1. Push Press or Bench Press 5@60%, 70% 3@75%, 80%, 85% Barbell Warm Up Thrusters WOD. Chipper 15 Thrusters (115/85) 200m Run 20 Thrusters (95/65) 400m Run 30 Thrusters (65/45) 800m Run
Wednesday, 07-01-2015 Read More »