Wednesday, 06-01-16
Strength. Behind the neck Split Jerks 3 Warm up Sets 5X2 working up to a heavy 2 set Conditioning. 4 rounds for time: 10 Power Snatch (115/80) (135/95) 15 Ball Slams 30 Double Unders
Friday, 05-27-2016
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 […]
Thursday, 05-26-2016
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @ […]
Tuesday, 05-24-2016
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Friday, 05-20-2016
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Tuesday, 5-17-2016
WOD – “Luke” 40 MIN CAP 400m Run 15 C&J @ 155#/105# 400m Run 30 T2B 400m Run 45 Wall Balls 400m Run 45 Russian KB Swings @ 70#/53# 400m Run 30 Pushups 400m Run 15 Front Rack Lunges @ 155#/105# 400m Run
Wednesday, 05-11-2016
Strength. Bench Press 5×50%, 5×60%%, 5×70%, 5×80%, 5×85%, AMRAP 70% Conditioning. For Time 21-15-9 Thrusters & Pull-ups Cash Out 30/30 Rows
Tuesday, 05-10-2016
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, […]
Monday, 05-09-2016
Strength. TORC Cycle Heavy Conditioning. 5 rounds for time* 8 Power Cleans L1 115/80, L2 135/95, L3 155/110 16 Box Jumps (24/20) 24 Double-Unders *20 Minute Cap
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
