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
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 […]
Tuesday, 12-20-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2, Partition reps 50 Cal Row 40 Wall Balls 20/14 30 Goblet Squats 53/35 20 Man Makers 35/20 10 Power Snatch 135/95
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Tuesday, 11-29-2016
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this […]
Tuesday, 11-22-2016
EMOM 8 Minute 1, 10 Hollow Rocks Minute 2, 5 Ring Dips Minute 3, 10 Ring Rows Minute 4, 10 Ab Mat Sit-ups AMRAP 30 Teams of 2 1000M Row 20 Thrusters 95/65 200M Farmer Carry 50+/35+
Tuesday, 11-15-2016
Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work: 60 Alternating Split Lunge Jumps Hold: Plank Work: 60 Kettlebell Swings (53/35) Hold: Handstand Work: 60 Goblet Squats (53/35) Hold: Barbell Hold Front Rack (95/65) Work: 60 Clean and Jerks […]
Thursday, 11-10-2016
Skill EMOM x 12 Odd 3 Strict Pull-ups + 3 Dips Even 10 Pistols Conditioning “Rabbit’s Delight” Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on […]
Tuesday, 10-18-2016
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus Suicide Sprint 50 Clean & Jerk 135/95 Suicide Sprints 50 Overhead Lunges 95/65 Suicide Sprint 50 Wall Balls 20/14 Suicide Sprint 50 Kettlebell Swings 53/35 *45 Minute Cap
Tuesday, 10-04-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box Jumps Overs (24/20) 5 Burpees 10 Sit-ups 10 Calorie Row Group Mobility Cash-out
