Wednesday, 06-22-2016
Strength. Thruster 2-2-2-2-2-2-2 WOD. 5 Rounds for Time 5 Handstand Push ups 10 Burpees 200M Pinch Grip Plate Run
Tuesday, 06-21-2016
Group Warm up WOD. AMRAP 25 minutes Teams of 2 10 Push ups 10 Sit ups 10 Box Jump Overs (24/20) 500M Row Partner 1 does as many rounds as possible of movements while partner 2 rows 500M
Monday, 06-19-2016
Strength Back Squats 10×3 78% Conditioning 400m run 5,4,3,2,1 Power Snatches (135/95) Muscle ups, Ring or Bar 400m run
Friday, 06-17-2016
Strength. Front Squat 4 Warmup sets, then 6×1 @ 90% WOD. 21-15-9 Thrusters 95/65 Toe 2 Bars Cash out. Mobility – Shoulders Lacrosse Ball/Bands
Thursday, 06-16-2016
Skills. EMOM 12 minutes 1. 10 Ring Rows 2. 100 m sprint 3. 15 Wall Balls WOD. 3RFT 500m Row 10 Deadlifts L1 (225/135) L2 (275/185) 15 Burpees 20 Box Jumps (24/20) (27/24)
Wednesday, 06-15-2016
Strength. Barbell Warm Up 3 Position Snatch 1. Floor 2. High Hang 3. Low Hang 60%, 65%, 70% X 4 sets WOD. AMRAP 12 minutes 3-6-9-12… Power Cleans (135/95) HSPU Cash out. Kettlebell Farmer Carry (100M) 5 Rounds
Tuesday, 06-14-2016
WOD. 5RFT 60 Double unders 40 Air squats 30 Sit ups 20 DB snatch (40+/20+) 10 Push ups
Monday, 06-13-2016
Strength. Back Squat 10×3 @ 75% WOD. Helen. 3RFT 400m run 21 KBS (53/35) 12 Pull ups Cash out. 4 Sets 10 Bent over row 10 DB shoulder press 10 V-ups
Saturday, 06-11-2016
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and never forget where you come from!!! Teams of 3 3,000M Row 90 Power Cleans 135/95 300 Double Unders 30 Tire Flips 90 Knee 2 Elbows 1,500M Row 90 Hammer Strikes […]
Friday, 06-10-2016
Group Warm-up Skill 8 Minute EMOM Minute 1 – 5 Handstand Push-up Minute 2 – 10 Pistols Minute 3 – 5 Dips Minute 4 – 100M Sprint Conditioning For Time: 30 Clean and Jerks (135/95) 5 Burpees EMOM Mobility Group Foam Roll
