Thursday, 03-24-2016
EMOTM 15 Minutes Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups Minute 3 – 5 Handstand Push Ups Repeat WOD. For Time 60 Kettlebell Swings 53/35 50 Box Jumps 24/20 40 Push-ups 30 Front Squats 20 Burpees 10 Press L1 95/65 L2 115/85 L3 135/95
Monday, 03-21-2016
Strength Barbell Warm-up Clean & Jerk Complex (EMOM 15) 1 Power Clean – 1 Hang Squat Clean – 1 Push Press – 1 Jerk (Split or Push) Conditioning Run – Rope 5 rounds for time of: Run 400 meters 2 rope climbs RTG = Legless Rope Climbs
Thursday, 03-10-2016
Buy In Prowler Pushes 8x25m, as heavy as desired. WOD. EMOTM 21… Min 1: 200m Run (Sx: 100m Run) Min 2: 15/12 Calorie Row (Sx: 10/7) Min 3: 7 Power Cleans at 135/95 + 30 Double Unders (Sx: 5 PC w/15 Jumping Jacks)
Monday, 03-07-2016
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes […]
Thursday, 03-03-2016
Strength. Bench or Strict Press WOD. EMOTM 20 minutes. Max reps Minute 1 Power Snatch (75/45) Minute 2 Ball Slam (25/20) Minute 3 Russian KB Swing (53/35) Minute 4 Burpees Minute 5 Rest Perform 4x. Score is max total reps.
Tuesday, 03-01-2016
Group Warm up Conditioning “KareBear” 150 Wallballs For Time * EMOTM 1 bear complex. Athlete chooses weight. L1: 95/65 L2: 115/85 L3: 135/95 Cash Out 800M Run, Rest 2 Minutes, 400M Run Rest 1 Minute, 200M Run Rest 30 seconds, 100M Run
Tuesday, 02-23-2016
Barbell Warm-Up Snatch and OHS WOD. EMOTM: 15 minutes -1 Power Snatch -1 Hang Snatch -1 OHS Rest 5 minutes then: Isabel. For Time 30 Snatches RX (95/135) Recovery Group Foam Rollout/ Barbell Smash
Wednesday, 02-10-2016
Strength Wendler Week 4 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Weighted Lunges Skill/Technique Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps total) 1 Snatch-Grip Deadlift 1 Hang Snatch 1 Overhead Squat 1 Back Squat 1 Behind the Next Jerk Touch & Go, Score is […]
Kettlebell, 02-03-2016
Static Work. EMOTM 12 mins Minute 1: Wall Walks Minute 2: Chin Up Holds Minute 3: Planks 30 on/30 off Group Work KB Cleans and Thrusters Workout. 5 rounds for time 10 KB Burpee Deadlift 10 KB Cleans (single or double) 10 KB Thrusters 200m Run Group Core Cash Out
Kettlebell Class, 01-27-2016
Static Work EMOTM 12mins Minute one: 3-5 Wall Walks Minute two: Plank Hold Minute three: 30 sec L sit hold Group Work Bottoms Up KB Swings Workout AMRAP 20mins 2-4-6-8-10…… Bottoms Up Heavy Russian Swings Box Jumps Partner Core Cash Out
