Monday, 07-11-2016
Strength Week 5 Back Squat Cycle 10×3 85% Conditioning AMRAP 15 5 Handstand Push-ups 7 Pull-ups 9 Pistols
Friday, 07-08-16
Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in, then in remaining time AMRAP of 5 Chest To Bar Pull-ups 10 lateral burpees over abmat Scaling options: 200 single unders, regular pull-ups or jumping pullups Athletes may also try the […]
Thursday, 07-07-2016
Barbell warmup Strength. F3 Games WOD #2 15’ to find a max of the following complex power clean + hang squat clean + jerk Once you pick up bar, cannot set it down for complex to count. Conditioning. “Thursday Chipper” 10 Man Makers 20 box jumps (24/20) 30 power snatches (95/65) 40 calorie row 50 DB […]
Wednesday, 07-06-16
Strength: Squats Conditioning: 7 rounds of the following: 6 DB snatch, alternating arms (50 / 35) 4 burpee pull-ups then finish with 30 wall balls (20/14) 10 OHS (135 / 95) For time.
Friday, 07-01-2016
Strength. Front Squats WOD. 5 RFT of… 9 Bodyweight Deadlifts 6 HSPU 3 Muscle-ups Mobility
Thursday, 06-30-2016
Group Warm-up WOD. “Kelly” 5RFT… 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Wednesday, 06-29-2016
Barbell Warmup EMOM 18 minutes… Odd Mins: 2 Squat Snatch @ 50-60% of 1RM. Even Mins: 100m Sprint WOD. 4 RFT… 60 Double Unders (1:2 SU’s or J.Jacks) 20 Pushups 15 Pull-ups 10 Toes To Bar
Tuesday, 06-28-2016
Warmup. 1000m Run WOD. For Time…* 50 Cal Row – 21 C&J 40 Cal Row – 18 C&J 30 Cal Row – 15 C&J 20 Cal Row – 12 C&J 10 Cal Row – 9 C&J *40 Minute Cap L1: 95/65 L2: 115/95 L3: 135/115 Cool Down. 1000m Run
Monday, 06-27-2016
Strength Week 3 Back Squat 10X3 80% Conditioning AMRAP 12… 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 SDHP RX: 95/65 Cash Out: Core 50 Weighted Sit-ups (any weight, any way)
Thursday, 06-23-2016
Group Warm Up using wall balls Chest pass, Overhead pass, Underhand pass, Side pass and Behind the head pass WOD. 20 minute AMRAP 5 Deadlifts at 60% 1RM 15 Wall Balls 30 Double Unders 1 Rope Climb Cash Out. Core tabata. 3 rounds Hollow Rocks Planks Flutter Kicks
