2/1/19

2/1/19

Warm Up 10 TTB 15 Dumbbell Strict Press 15 Wallballs Strength Build to a Heavy 3 Rep Push Press in 15 Min   10-8-6-3-3-3 WOD  AMRAP 20 4 Min Amrap 20 Weigthed Step Ups 20 inch box 35s/25s 20 TTB 15 HSPU  35 pound plates RX Rest 4 min 4 MIN AMRAP 16 Weighted Step Ups […]

1/30/19

1/30/19

Warm Up 15 Push Ups 20 Box Jumps 15 V sits Strength   15 Min to Build to a Heavy 3 Rep Bench Press   WOD   3 Rounds each w partner partner one rows 40/35 Cal while partner 2 completes 20 Abmat Sit Ups 20 Dumbbell or KB Bench Press 50/35 40 Double unders

1/29/19

1/29/19

Warm Up 10 Pull ups Burgner warm Up Strength 1-  6 min Snatch Warm Up   4-4-4   Strength 2-  10 Min EMOM  Increase Loads as Necessary Min 1-3   1 Snatch Pull,  2 Hang Power Snatch, 1 Squat Snatch   60% Min 4-5    2 Squat Snatch   70% Min 6-8   1 Clean Pull   2 Hang Power Clean  […]

1/28/19

1/28/19

Warm Up 20 Wallballs 15 Box Jumps 30 DUs Strength 1   10 Min to Build to a 3 rep Split Squat Strength 2   12 Min to build to a 3 rep Back Squat   WOD 30 Wallballs 20/14 30 KBS 55/35 60 Box Jumps 30 KBS 30 Wallballs

1/25/19

1/25/19

Warm Up 15 TTB 20 OH Plate Lunge 20 Strict DB Press Strength  18 Min to build to a Heavy 4 Rep OHS    Pause at the Bottom for 1 sec   WOD  8 min AMRAP  10. OHS 115/80 10.  TTB 5 min Core Finisher 1 min plank 1 min rt side plank 1 min […]

1/23/19

1/23/19

Warm Up 15 Medball Cleans 8 HSPU 10 Pull ups Burgner Warm Up Strength  15 Minutes to Build to Heavy Cluster WOD  For Time 21 Bar Facing Burpees 21 Power Cleans  135/95 15 BFB 15 Hang Squat Cleans 9 BFB 9 Thrusters

1/22/19

1/22/19

Warm Up 20 Good Mornings 10 Roll Back and Reach 15 KBS 30 DUs Strength  18 min to Build to a 1 rep DL  10-8-6-4-3-2-1 WOD  15 Min AMRAP 60 Double Unders 21/15 Cal Row/ Bike ride 1 min 15 DL 225/155

1/21/19

1/21/19

Warm Up 10 Box Jumps 10 Pull Ups 10 KBS Strength  20 Min to Build to a 4 rep Front Squat (Pause at the bottom of each squat for 2 sec) WOD    4 RFT 20 Alternating Pistols 18 Pull Ups 15 KBS 55/35 12 HSPU (25 pound plates)

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