Monday, 04-04-2016
Strength TORC Back Squat Week 1 Warm Up Sets: 50% x 6 60% x 4 Working Sets: 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2 Drop Sets: 85% x 4 80% x 6 75% x 8+ (Complete as many reps as possible on set of 8 or more) […]
Friday, 04-01-2016
Strength. Deadlifts Group barbell warm up. Snatch WOD: running clock 00:00 – 10:00 establish 1 rm Hang Snatch + Full Snatch 10:00 – 18:00 AMRAP 14 Toes to Bar 28 Air Squats 42 Double Unders **rest 2 min** 20:00-30:00 establish 1 rm Full Snatch
Thursday, 03-31-2016
Warm up: 5 rounds for quality 200 m row 20 abs Skill Muscle up or handstand/handstand push up progressions Wod 40-30-20-10 Cal Row Russian Kb Swings RTG( 70/55 ) RX(55/35) Cash out barbell smash/rollout (quads, calves, forearms)
Tuesday, 03-29-2016
MOVE FAST LIFT HEAVY Group warm up: 10-15 min On running clock… 00:00 – 08:00 AMRAP 25 double unders 5 burpee box jump 1 squat clean ( 80-85% of 1rm) at 10:00 3 RFT: 10 Alternating DB squat Snatch (m70/55 w35/25) 3 rope climbs From 20:00 – 30:00 800m Run 3RM shoulder to overhead […]
Monday, 03-28-2016
Strength Establish 2rm Push Press – 20-30min Conditioning AMRAP 15 10 OH lunges 3 muscle ups (scale pull-up + Ring Dip) 200M Run L1 – 95/65 L2 135/95 cash out: Core – barbell roll outs 5×5
Saturday, 03-26-2016
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use […]
Friday, 03-25-2016
Posterior Chain Strength 5×5 Deadlift 50%, 60%, 70%, 75%, 80% AMRAP 12 minutes 5 Power cleans 155/115, 185/135 5 Toes to bar 100M Run Cash Out Barbell Curls Upright Rows Weighted Sit-ups
Thursday, 03-24-2016
EMOTM 15 Minutes Minute 1 – 8 Pistols Minute 2 – 3 Muscle Ups Minute 3 – 5 Handstand Push Ups Repeat WOD. For Time 60 Kettlebell Swings 53/35 50 Box Jumps 24/20 40 Push-ups 30 Front Squats 20 Burpees 10 Press L1 95/65 L2 115/85 L3 135/95
Wednesday, 03-23-2016
Strength Back Squat 6×3 50%, 60%, 70%, 80%, 85%, 90% WOD. 4 rounds for time 10 Power Snatch (115/80) (135/95) 10 Reverse Burpees 30 Double Unders
Tuesday, 03-22-2016
Group Warm-up AMRAP 30 minutes Jackie 1000M Row 50 Thrusters 45/35 30 Pull-ups Cash out Weighted Planks 3 Rounds Max Hold 45/25
