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
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
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
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
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
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
