Monday, 01-16-2017
Strength Squat Clean 60×3, 65×3,70×3,75x3x3 Conditioning 30-20-10 Box Jump S2OH T2B L1 95/65 L2 115/80 L3 135/95
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10 Good Mornings 3×5 Romanian Deadlifts Alternate sets Conditioning “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
Thursday, 01-12-2017
Turkish Get up Review and Warm-up Blue Pill 3 Rounds for Time* 2 Turkish Get Ups (1 each arm) 10 Box Jumps 24/20 20 Wall Balls 20/14 *12 Minute Cap Red Pill A. In 7 minutes complete a 1000M Row + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes […]
Wednesday, 01-11-2017
Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95 1 Suicide Run (4 cones) Cash out Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds […]
Saturday, 01-07-2017
FireBase Gone Bad 5 Rounds. Max effort on each movement for 1 minute. Minute 1 – Row for calories Minute 2 – Ball Slams 20/15 Minute 3 – Push Press 75/55 Minute 4 – Burpees Minute 5 – OHS 75/55 1 Minute rest between rounds.
Friday, 01-06-2017
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls + 1 power snatch 75/55 5 Wall Balls + 2 power snatch 75/55 5 Wall Balls + 3 power snatch 75/55 * Continue ladder until you do not complete power snatch […]
Thursday, 01-05-2017
Blue Pill 100 Kettlebell Swings for Time Every time you put the bell down, 7 Burpees 15 minute cap Red Pill 5 Rounds for Time 5 Handstand Push-ups 7 Toe 2 Bar 9 Box Jumps 24/20 Purple Pill 400M Rest 2 – 200M Rest 1 – 400M Rest 2 – 200M
Wednesday, 01-04-2017
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3 Minute Rest “Annie” 50-40-30-20-10 Double Unders and Sit-ups Mobility. Group Foam Roll
Friday, 12-30-2016
Strength. Overhead Squats 3-3-3-3-3 Conditioning. Chipper: 50 Double Unders 10 Power Cleans Rx 155/105, Rtg 185/135 20 Push Jerks Rx 135/95, Rtg 155/105 30 Pull Ups, Rtg C2B 40 Hollow Rocks 50 Push Ups, Rtg hand release 50 Double Unders
