Monday, 03-21-2016
Strength Barbell Warm-up Clean & Jerk Complex (EMOM 15) 1 Power Clean – 1 Hang Squat Clean – 1 Push Press – 1 Jerk (Split or Push) Conditioning Run – Rope 5 rounds for time of: Run 400 meters 2 rope climbs RTG = Legless Rope Climbs
Friday, 03-18-2016
Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters […]
Thursday, 03-17-2016
Skill Kettlebell Snatch Technique WOD. 5 Rounds for Time: 30 Double-Unders 20 Alternating Kettlebell Snatches 10 jumping air squats Cash Out Tabata Abs, Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles (2 Rounds each)
Wednesday, 03-16-2016
Strength Power Cleans 5X3 50%, 65%, 75%, 80%, 80% WOD. 15 minute AMRAP of 5 Handstand Push Ups 10 Box Jump Overs 24/20 200M Run Cash Out Shoulder mobility, Bands
Monday, 03-14-2016
Strength Back Squat 5X5 50%, 65%, 75%, 80%, 80% Conditioning Barbell Warm up 800M Run 21 Thrusters, 21 K2E 400M Run 15 Thrusters, 15 K2E 200M Run 9 Thrusters, 9 K2E L1 95/65, L2 115/80, L3 135/95 25 Minute Cap
Saturday, 03-12-2016
Teams of Two 10 Minute HASP Establish Team 1 Rep Max Hang Thruster 5 Minute Rest For Time 50 Burpee Buy in (Each Partner does 50) You go I go on all Movements except for Runs 400M Run 75 Russian Swings 70/53 400M Run 75 Overhead Squats 95/65 400M Run 75 Push-ups 400M Run 75 […]
Friday, 03-11-2016
The Open 16.3 AMRAP 7 Mins 10 Snatches 75/55 3 Muscle Ups Strength. 7×3 Push Press, working up to heavy weight
Monday, 03-07-2016
Strength: Squats 1+1/4, 7×2 increasing. Conditioning 5 Rds of: :40 of max rep Clean & Jerks (135/95) :20 rest :40 of max rep Box Jumps (24/20) :20 rest :40 of max rep alt. DB (or KB) Snatch (50+/30+) :20 rest Cash Out: Pick a movement that needs work and focus on it for 10-20 minutes […]
Saturday, 03-05-2016
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Tuesday, 03-01-2016
Group Warm up Conditioning “KareBear” 150 Wallballs For Time * EMOTM 1 bear complex. Athlete chooses weight. L1: 95/65 L2: 115/85 L3: 135/95 Cash Out 800M Run, Rest 2 Minutes, 400M Run Rest 1 Minute, 200M Run Rest 30 seconds, 100M Run
