Friday, 04.01.2016
StrengthBench Press Cluster- 3 . 3 . 3; Rest 10 Sec/ Rest 1:30 x 3 Sets Building WOD 12 Min AMRAP 12 Barbell OH Lunges- 65/ 45 12 Toe to Bar 12 HR Push Ups
Read More »Thursday, 03.31.2016
StrengthDeadlift Cluster 3 . 3 . 3; Rest 10 Sec/ Rest 2 Min x 3 Sets Building WOD For Time (15 Min Cap) 30 Deadlift- 185/ 125 25 Power Cleans- 135/ 95 20 Shoulder to Overhead- 95/ 65
Read More »Wednesday, 03.30.2016
StrengthHang Power Snatch x 1 + Hang Squat Snatch x 2- Rest 1:30 x 4 Sets Building WOD For Reps (total double unders) In 10 Min Row 2K AMRAP Double Unders in remaining time *Add 50 Double Unders as a bonus if you row a sub 7 min 2K
Read More »Tuesday, 03.29.2016
STRENGTH FLR, accumulate 7 minutes WOD AMRAP 15 200m run 7 k2e 7 burpees 10 air squats
Read More »Monday, 03.27.2016
StrengthWeighted Pull Up- 1RM (pronated grip) 5 x 5 Partner assisted pull ups or 5 x 5 tough ring rows if you do not have pull ups yet WOD 10 Min AMRAP 5 Power Cleans- 135lb/ 95lb 5 Box Jumps- 30″/ 24″
Read More »Saturday, 03.26.2016
WODWith a Partner 20 Min AMRAP 8 Chest to Bar Pull Ups 8 Burpee Box Jumps *Partners alternate completing Full Rounds
Read More »Thursday, 03.24.2016
StrengthBack Squat- 8, 8, 8, 8 *Try to add weight from 3/8/16 WOD 15 Min AMRAP 15 Back Extensions 20 Overhead Walking Lunges- 45/ 25 30ft Bear Crawl
Read More »Wednesday, 03.23.2016
Strength4 Sets Building 4 Power Clean- TnG *Try to add weight from 3/10/16 WOD Tabata Sit Ups Rest 1 Min Tabata Push Ups Rest 1 Min Tabata Row for Calories *Score by lowest number of reps on any of the 8 sets for each movement
Read More »Tuesday, 03.22.2016
StrengthEMOM x 12 Min Min 0-5- 1 Power Snatch + 1 Squat Snatch- Building Min 6-11- 30 Sec Max Muscle Ups WOD For Time 21/ 18/ 15/ 12/ 9 Box Jumps- 24″/ 20″ KB Swings- 53/ 35
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