Saturday, 03-05-2016
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Thursday, 02-18-2016
Group Warm Up Coaches Choice Conditioning “Going Deep” 800M Run 21-15-9-6-3 Thrusters Burpees Pull ups 800M Run 40 Minute Cap
Tuesday, 02-16-2016
Mobility Shoulder Mobility Bands Conditioning “Burning the love” 25 calorie row 25 hang clean 20 calorie row 20 Burpees 15 calorie row 15 Hang Cleans 10 calorie row 10 Burpees 400M Run 10 calorie row 10 Push Press 15 calorie row 15 Box Jumps 24/20 20 calorie row 20 Push Press 25 calorie row 25 Box Jumps 24/20 L1 65/45 […]
Monday, 02-15-2016
Strength Wendler Week 3 Front or Back Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5×10 Ring Rows Conditioning “It All Goes Down From Here” 10-9-8-7-6-5-4-3-2-1 Power Snatch 1-2-3-4-5-6-7-8-9-10 Toe to bar L1 95/65 L2 115/85 L3 135/95
Friday, 02-12-2016
Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Kettlebell, 02-10-2016
Static Work. 12 minutes minute 1: Walking Plank minute 2: Handstand Hold minute 3: Boat Hold 30 on/30 off each minute Group Work Turkish Get Ups WOD. For Time 21-18-15-9-6-3 Heavy Russian Swings Paralette Pass Throughs Snatches Core Work
Monday, 02-08-2016
Strength Wendler Week 2 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X Max Pull-ups or 5x Max Ring Rows Conditioning 3 RFT 400M Run 35 Kettlebell Swings 53/35 15 Mountain Climber Burpees (2 count) Cash out 500M Row For time
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
Friday, 02-05-2016
Strength Wendler Deadlift Week 1 Cycle 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 10-1 Descending Ladder – Power Snatch * 1 Muscle-up (L3) or 1 Rope Climb (L1/L2) after each set. L1: 75/55 L2: 95/65 L3: 135/95
Thursday, 02-04-2016
Buy In. Griff WOD. 5 Rounds for Time 500m Row 40 Hammer Strikes 30 DU 20 Wall Balls 10 T2B
