3/25/19

3/25/19

Warm Up 20 Air squats 15 Box Jumps 50 Double unders Strength 15 minutes to build to a heavy 4 rep Front Squat  10-8-6-4-4-4-4 WOD 16 min AMRAP 10 V sits 6 Burpee Box Jump Overs 4 Front Squats 185/125

3/22/19

3/22/19

Warm Up 20 wallballs 20 KBS 10 Pull ups Strength  10 minute Thruster warm up 6-6-6-6 WORKOUT 19.5 33-27-21-15-9 reps for time of:  20 min Cap Thrusters 95/65/45 Chest-to-bar pull-ups / jumping pull ups VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform […]

3/20/19

3/20/19

Warm Up 15 Push Ups 20 Air Squats 50 Double Unders Strength  20 min with a partner  Bench Press 20-15-10-5-3-5-10-15-20 Build to a heavy 3 rep, then while increasing reps, use the same weight as you used while building WOD  3 RFT 15 shoot throughs 25 Box Jumps 30/24 75 Double Unders Core Finisher  3 […]

3/19/19

3/19/19

Warm Up 20 Bar good mornings 1000m Row Strength 1 10 min Push Press 5-5-5-5-5-5 Strength 2 10 Deadlift. 5-5-5-5-5-5 WOD 15 min AMRAP 27/21 Cal Row 21 Deadlift 135/95 15 Burpees 9 Push Press Core Finisher 100 Abmat Sit Ups

3/18/19

3/18/19

Warm Up 10 ring rows 10 Strict Pull ups 10 medball cleans Burgner Warm Up Strength 1 5 min Hang Power clean Warm Up Strength 2 12 min EMOM Min 1-3. 1 DL + 1 Hang Power Clean + 2 Power Cleans at 60-65% rest min 4 min 5-7   1 Power Clean + 1 […]

3/15/19

3/15/19

Warm up 10 push ups 10 Strict Pull Ups 10 Dumbbell Push Press Burgner warm up Strength 1: 5 min Power Snatch Warm up Strength 2:  10 min EMOM 1 Snatch Pull 1 Hang Power Snatch 1 Power Snatch *increase loads as you see fit. WORKOUT 19.4. 12 min Cap For total time: 3 rounds […]

3/13/19

3/13/19

Warm Up 15 KBS 15 Dumbbell Strict Press 20 Air Squats TKGU warm up 7 min Strength 12 min OHS 5-5-5-5-5 WOD 18 min Cap 21 TKGU Right Arm 55/35 50 KBS 21 Single arm OHS left arm 50 KBS 21 Single arm OHS right arm 50 KBS 21 TKGU Left arm

3/12/19

3/12/19

Warm Up 10 Med Ball Cleans 10 Kipping Swings 10 Burpees Burgner Warm Up Strength 10 Min Cluster Warm Up  3 rep WOD  22 min Cap 21-15-9 Cal Row Front Squats 95/65 15-12-9 TTB Hang Squat Cleans 95/65 12-9-6 Bar Facing Burpees over Bar Thruster 95/65

3/11/19

3/11/19

Warm Up WOD 8 min cap 20 Push ups 20 wallballs. 14/10 40 DUs 20 KBS 35/25 20 slam balls 20/15 Strength 18 3 Rep Deadlift 12-10-8-6-4-3-3-3 WOD 12 min Cap  10-1 descending ladder Strict Pull ups Ring Dips  

3/8/19

3/8/19

Warm Up 3 wall walks 20 Air squats 15 Dumbbell Strict Press Strength 1- 10 minutes to Build to a 3 rep Strict Press Strength 2 – 10 minutes to build to a 5 Rep Front Squat WOD 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand […]

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