Friday, 08-05-2016
Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Scaled. 12 – 9 – 6 Pull-Up Power Snatch
Thursday, 08-04-2016
Group Warm-up Conditioning. For Time* 1000m Run 90 Double Unders 80 Sit Ups 70 Hammer Strikes 60 Weight Lunges 45/25 500m Row 40 Box Jump Overs 30 KB Snatch (53/35) 20 Burpees Tuck Jumps 10 HSPU 10 Tire Flips *45 min cap
Wednesday, 08-03-2016
Barbell Warm Up Strength. Power Clean 20 minutes to establish 2 rep max Conditioning. AMRAP 15 minutes 5 T2B 3 Power Clean RX (155/105) RTG (205/145) 1 Rope Climb Cash Out 4 x 200m sprint rest 1:1
Tuesday, 08-02-2016
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Friday, 07-29-2016
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Thursday, 07-28-2016
Strength. Bench Press or Press 5×50%, 5×60, 3×70%, 3×75%, 3×80%, 2×85%, 2×90% 2×90% Conditioning. 5 Rounds for Time 5 Thrusters L1 95/65 L2 115/85, L3 135/95 7 Toes to bar 10 Deadlifts L1 95/65 L2 115/85, L3 135/95 Cash out: Weighted Plank holds 30 seconds on 30 off, 3 minutes
Wednesday, 07-27-2016
Skill – Handstand Wall Walks (up/down & Horizontal) Holds against the wall, Handstand Free standing, Handstand walk with box, Handstand walks Conditioning, 4 rounds for time: 10 Overhead Lunge w/Slam Ball 20/15 15 Ball Slams 20/15 20 Russian Twists 20/15 200M Run (with Slam Ball) Mobility Group Session. Coaches Choice
Tuesday, 07-26-2016
Group Warm-up + Barbell Warm-up Conditioning. AMRAP 30 minutes Teams of 2: 60 Cal Row, 60 Box Jumps 24/20 50 Cal Row, 50 Push Press 95/65 40 Cal Row, 40 Wall Balls 20/14 30 Cal Row, 30 Power Snatch 95/65 20 Cal row, 20 Reverse Burpees
Saturday, 07-23-2016
AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2 Elbows Partner 1 Runs 100M While Partner 2 chips away. Switch every 100M run
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
