Friday, 06-17-2016
Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars Cash out. Mobility – Shoulders Lacrosse Ball/Bands
Friday, 06-17-2016 Read More »
Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars Cash out. Mobility – Shoulders Lacrosse Ball/Bands
Friday, 06-17-2016 Read More »
Strength: Cleans warmup to 85% then 2-2-2-1-1-1 (85-95%) Conditioning: “Hit it and Quit It” 1000m run 3 rope climbs 2 squat cleans @ 85% 1 muscle up (bar or ring) Scaling: 9 rope pulls, lower weight, x2 pullup + dip *Should be a “dead sprint.” Clean weight should be very challenging. Cashout: Mobility roll out stretch
Friday, 05-27-2016 Read More »
Group Warm-up Conditioning. For Time* 800M Run 30 KBS (53/35) 30 Push ups 30 Push Press 65/45 600M Run 15 KBS (53/35) 15 Push ups 15 Push Press 95/65 400M Run 10 KBS (53/35) 10 Push ups 10 Push Press 115/80 200M Run *35 Minute Cap Cash Out 100 Abs, Mix any way i.e. Sit-ups,
Tuesday, 05-10-2016 Read More »
Group Warm-up Conditioning. For Time* 800M Run 30 KBS (53/35) 30 Push ups 30 Push Press 65/45 600M Run 15 KBS (53/35) 15 Push ups 15 Push Press 95/65 400M Run 10 KBS (53/35) 10 Push ups 10 Push Press 115/80 200M Run *35 Minute Cap Cash Out 100 Abs, Mix any way i.e. Sit-ups,
Tuesday, 05-10-2016 Read More »
Endurance 12 x 100m Sprints, Rest ~:30 between WOD. 4 RFT… – 20 Tire Flips – 20 Sledgehammer Strikes – Bear Crawl (Inside, suicide run style) Mobility – Barbell Smash: Quads, calves. – Stretch
Thursday, 04-21-2016 Read More »
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Thursday, 03-31-2016 Read More »
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Thursday, 03-31-2016 Read More »
Strength Power Cleans 5X3 50%, 65%, 75%, 80%, 80% WOD. 15 minute AMRAP of 5 Handstand Push Ups 10 Box Jump Overs 24/20 200M Run Cash Out Shoulder mobility, Bands
Wednesday, 03-16-2016 Read More »