Thursday, 08-18-2016
Group Warm-up Endurance 2000M row for time Conditioning. AMRAP 10 min 7 Push Jerk 115/85 14 Pistols Mobility Session
Wednesday, 08-10-2016
Group warm up. I Spy Conditioning. 4 RFT 400 m run 15 t2b 20-15-10-5 OHS @ 95/65 – 115/75 – 135/85 – 155/95 Cash out. Tabata Planks, Russian twists, low five planks, candlestick
Tuesday, 07-26-2016
Group Warm-up + Barbell Warm-up Conditioning. AMRAP 30 minutes Teams of 2: 60 Cal Row, 60 Box Jumps 24/20 50 Cal Row, 50 Push Press 95/65 40 Cal Row, 40 Wall Balls 20/14 30 Cal Row, 30 Power Snatch 95/65 20 Cal row, 20 Reverse Burpees
Thursday, 05-05-2016
Endurance 6 x 200m, ~85% effort, 1:1 rest. WOD. 5RFT… – 5 Deadlift (275/165) – 6 Muscle-ups (12 parallette dips) – 50 Double Unders
Thursday, 04-28-2016
Group Warm-up “Viking”. For time* 2K Row 400M Carry (Hammer & Kettlebell) At Mailbox 50 Russian Swings At Parking Lot 100 Hammer Strikes 2K Row *30 Minute Cap Core Cash out Tabata 2 Rounds: Hollow Rocks, Plank, V-ups
Thursday, 04-21-2016
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
Saturday, 02-20-2016
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch […]
Saturday, 02-06-2916
Group Warm-up Coaches Choice Conditioning: Teams of 2: 5 RFT: 100M Run 6 Squat Cleans, 185/135 155/105 135/95 5 RFT: 12 Power Cleans 155/105 135/95 95/65 12 Burpees YGIGO 50 Thrusters 135/95 95/65 65/45 50 Russian Swings 70/53 53/35 50 K2E 50 Handstand Push-ups
Tuesday, 02-02-2016
Group Warm-up Conditioning “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scaled: 1/2 Murph – 800m, 50/100/150, 800m Time Cap: 50 min
Tuesday, 01-12-2016
Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll […]
