2/28/18

2/28/18

1) Warm up WOD  2 Rounds 10 pull ups 20 wall balls 20 v sits 2) Stength 15 minutes to build to a 3 Rep OHS 3) WOD 10-1                    1-10 OHS @ 50%       VSits between OHS and V sits do 10 box jumps […]

2/27/18

2/27/18

1) 10 minutes to warm up to a light 5 rep deadlift and hang clean. 2) Chipper  24 min cap 200 Double Under Buy in 100 Abmat sit ups 80 Russian KB Swings 55/35 60 Ring Dips 50 Pistols (25 each leg) 40 Deadlifts 115/65 30 Burpees 20 Hang Cleans 115/65

2/26/18

2/26/18

Skill Set Coach led Snatch Balance drill         6 Pressing Snatch Balance         1 set Heaving Snatch Balance         10 Sots Press with empty bar 20 Pistols 50 DUs Strength 18 Minutes to attempt a new PR on a Split Jerk. WOD  15-12-9 Deficit HSPU (off […]

2/23/18

2/23/18

18.1 WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Masters […]

2/21/18

2/21/18

With a partner Row 100 Calories 20 Burpees each 20 Alternating V sits each Row 80 Calories 20 Burpees each 20 Alternating V sits each Row 60 calories 20 Burpees each 20 Alternating V sits each Row 40 calories 20 Burpees each 20 Alternating V sits each Row 20 Calories 20 Burpees each 20 Alternating […]

2/20/18

2/20/18

Skill Set 10 pull ups 20 KBS 45/30 30 m Handstand walk/5 wall walks Strength 12 min to build to a heavy 2 rep Push Press WOD 5 RFT 30 wall balls 20/14 15 Box Jumps 30/24 10 Push Press @ 75% of today’s 2 rep  

2/19/18

2/19/18

5 min Warm Up AMRAP 12 Slamballs 12 Jumping Lunges 20 DUs or 30 singles Strength 12 min to establish a heavy 3 rep Deadlift EMOM 7 min (max wt 185/135 or 45% of PR) Each min perform 2 paced deadlifts  the bar will start on the ground and it will take you 10 seconds […]

2/16/18

2/16/18

Skill Set 20 KBS 7 Muscle ups/ 12 pull ups Burgener Warm Up Strength Build to a Heavy Power Snatch for a Double in 10 minutes WOD 15.1   9 Min AMRAP 15 T2B 10 Deadlift 115/75 5 Snatch 115/75 then 1 minute break 6 minutes to establish a 1 rep Clean and Jerk   […]

2/14/18

2/14/18

1) 2 rounds 15 med ball cleans 10 ring dips 40 Double unders 2) 16 minutes to build to a heavy Cluster 3) 21-15-9-6-3 Thrusters 115/75 burpees over the bar  

2/13/18

2/13/18

1) Partner up and Row for max calories in 8 minutes 2) 4 Rounds max effort 1 min Row 1 min Push up 1 min Hollow Rock 1 min SDLHP w/KB 70/55 1 min wall walks 1 min break 3) Core Finisher 1 min each movement Plank Right side plank plank left side plank plank […]

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