Tuesday, 01-24-2017
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell Carry Murphy Loop 30 S2OH Barbell Carry Murphy Loop 20 KB/DB Snatches 50+/35+ L1 115/80 L2 135/95 L3 155/105
Monday, 01-23-2017
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65 […]
Monday, 01-16-2017
Strength Squat Clean 60×3, 65×3,70×3,75x3x3 Conditioning 30-20-10 Box Jump S2OH T2B L1 95/65 L2 115/80 L3 135/95
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10 Good Mornings 3×5 Romanian Deadlifts Alternate sets Conditioning “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
Thursday, 01-12-2017
Turkish Get up Review and Warm-up Blue Pill 3 Rounds for Time* 2 Turkish Get Ups (1 each arm) 10 Box Jumps 24/20 20 Wall Balls 20/14 *12 Minute Cap Red Pill A. In 7 minutes complete a 1000M Row + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes […]
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds […]
Thursday, 01-05-2017
Blue Pill 100 Kettlebell Swings for Time Every time you put the bell down, 7 Burpees 15 minute cap Red Pill 5 Rounds for Time 5 Handstand Push-ups 7 Toe 2 Bar 9 Box Jumps 24/20 Purple Pill 400M Rest 2 – 200M Rest 1 – 400M Rest 2 – 200M
Wednesday, 01-04-2017
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3 Minute Rest “Annie” 50-40-30-20-10 Double Unders and Sit-ups Mobility. Group Foam Roll
