Friday, 08-26-2016
Strength. Deadlifts Work up to 4 Rep Max Conditioning. Lurong Pre Challenge WOD 3 Rounds for time. 20 Stationary Overhead Lunges RX(75/55) RTG(95/65) 15 Toes to Bar 50 Double Unders
Thursday, 08-25-2016
Group Warm Up. Conditioning. AMRAP 30. Teams of two 50 Calorie Row 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Power Cleans (135/95) 10 HSPU
Wednesday, 08-24-2016
Strength. Push Press 3-3-3-3-3 Increasing weight each set Conditioning. 5 Rounds 200m Run 10 S2OH 95/65 20 KBS 53/35
Tuesday, 08-23-2016
Group Warm-up Conditioning. Angie 100 Pull-up 100 Push-up 100 Sit-up 100 Squats
Friday, 08-19-2016
Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX /85 RTG) 400M run 20 Deadlifts (185 RX/205 RTG 155 RX /175 RTG) 30 Knee to Elbows 200M run 40 Barbell Windshield Wipers (95 RX/115 RTG 65 RX /85 RTG) […]
Thursday, 08-18-2016
Group Warm-up Endurance 2000M row for time Conditioning. AMRAP 10 min 7 Push Jerk 115/85 14 Pistols Mobility Session
Wednesday, 08-17-2016
Clean Complex Warm-up Strength. EMOM 10 1 Hang Power Clean, 1 Front Squat, 1 Power Clean Work up to a heavy weight Conditioning. 4 Rounds for time 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG
Friday, 08-12-2016
Strength. 5 rep max Deadlift Conditioning. 30-20-10 (RTG is 40-30-20-10) Pullups Front Squats (135/95) (Scale as necessary)
Thursday, 08-11-2016
Group Warm Up Conditioning. 10 min AMRAP 7 HSPU 10 Box Jumps (30/24) Mobility Break (Coach’s Choice) 10 min AMRAP 10 DB Squat Cleans (30+/20+) 10 Push ups
Wednesday, 08-10-2016
Group warm up. I Spy Conditioning. 4 RFT 400 m run 15 t2b 20-15-10-5 OHS @ 95/65 – 115/75 – 135/85 – 155/95 Cash out. Tabata Planks, Russian twists, low five planks, candlestick
