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
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
Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Saturday, 01-30-2016
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Friday, 01-29-2016
Group Warm-up 2 Rounds 80% effort 400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Dumbbell / Barbell Curls or Ring Dips Conditioning “Indy” Complete 5 Rounds in 12 Minutes 5 Burpees 10 Box Jumps 24/20 15 Kettlebell […]
Monday, 1-25-2016
Strength Wendler Week 4 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Pull-ups or 5X12 Ring Rows Conditioning “Frank” 7 Rounds 5 Pull-ups 10 Sit-ups 15 Air Squats 3 minute Rest 6 Rounds 5 Tire Flips 10 Dumbbell Thrusters 40+/20+ 200M Run 25 Minute Cap
Friday, 01-22-2016
Strength Wendler Week 3 Deadlift w/ SuperSet 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Dumbell / Barbell Curls or Ring Dips (Increase weight from previous week) Conditioning Barbell Warm-up “Amanda” 9-7-5 Muscle-ups (scale = bar muscle-ups, jumping muscle-ups, or 3 pull-ups/3 ring rows) Full Snatch (scale = L1, L2, or power snatch) L1 95/65 […]
Monday, 01-18-2016
Strength. Wendler Week 3 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X7 Pull-ups or 5X12 Ring Rows Conditioning. Barbell Warm-up 21-15-9 Hang Power Clean Knee to Elbow 50 Double Unders between each round (2:1) 20 minute cap L1 115/80 L2 135/95 L3 155/125
Friday, 01-15-2016
Strength: Wendler Week 2 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3+ x90% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning: “Tarzan”: 5 RFT – 200m Run – 3 Clusters -2 Muscle Ups (3:1 Scale on Pull ups and Dips) -1 Rope Climb (3:1 Scale) *20 Minute Time Cap L1: 95/65 L2: […]
Thursday, 01-14-2016
Group Warm Up High Knees, Buttkickers, Lunges, etc WOD. For Time*. Teams of Two. I go U go 4 Rounds 20 Manmaker Push Ups 30 T2B 4 Rounds 20 Tire Flips 50 Hammer Strikes 4 Rounds 20m Bear Crawls 20m Burpee Broad Jumps 800m Ball Chase *45 minute time cap
