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 […]
Thursday, 01-07-2016
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Wednesday, 01-06-2016
Strength. Bench or Strict Press with Super-set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Weighted Lunges Conditioning. 4 Rounds of 4 mins on, 1 min off Pick up where you left off on the previous round 20 Double Unders 10 Pull Ups 5 OHS (95/65)
Tuesday, 01-05-2015
Group Warm Up. WB Sprint Workout of the Day. For Time… Start at L1(75/45) L2(95/65) L3(135/95) and add 10# every round 10 Power Snatch + 500m Row 8 Power Snatch + 400m Row 6 Power Snatch + 300m Row 4 Power Snatch + 200m Row 2 Power Snatch + 100m Row Keep increasing but oly movement changes to C&Js […]
Monday, 01-04-2016
Strength. Wendler 5-3-1 with Super-set Front or Back Squat 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Pull-ups or 10X5 Ring Rows Conditioning. “Back to the Grind” 5 Rounds For Time – 20 Wall Balls (20/14) – 20 Push-ups – 20 Sit-ups
Saturday, 01-02-2016
“Tres Ninos” Teams of Two 400M Run 5 Rounds of 15 Power Snatches 75/55 30 Double Unders 400M Run 3 Rounds of 12 Pull Ups 24 Kettlebell Swings 53/35 400M Run 5 Rounds 5 Deadlifts 225/155 10 Hand Release Push ups
Tuesday, 12-29-2015
Group Warm-up 2 Rounds 1 minute mountain climbers, rest 1 minute, 1 minute Wall Ball WOD. “Soul Crusher” 4 Rounds for Time 800M Run 10 pull-ups 15 push-ups 20 Thrusters 95/65 25 double-Unders 45 minute cap
Monday, 12-28-2015
Strength. PVC Warm up and Overhead Squat Review Overhead Squat 2 warm-up sets, then 2-2-2-2-2 working up in weight WOD. 21-15-9 Power Cleans RX 135/95 RX+ 155/115 Toe 2 Bars Box Jumps RX 24/20 RX+ 30/24
Saturday, 12-26-2015
“Invasion” Teams of Three 3000m Row Firebase Loop, with Sledgehammer 150 Sledgehammer Strikes 15 Rope Climbs 150 Wall Balls 15 Rope Climbs 150 Sledgehammer Strikes Firebase Loop, with Sledgehammer 3000m Row 60 Minute Cap
Thursday, 12-24-2015
WOD: (Christmas) “Eva” 5 RFT: – 800m Run – 30 KB Swings (70/53) -30 Pull-ups 50 Minute Cap
