4/1/19

4/1/19

Warm Up 20 Wallballs 50 Double unders 10 TTB Sprint Dynamics Strength 12 minutes Back Squat 10-10-10-10 with a 1 sec pause at the bottom of each squat WOD 4 RFT (25 min Cap) Run 400m 15 Right arm KB Squats 35/25 50 Double unders 15 Left arm KB Squats 15 TTB  

3/29/19

3/29/19

Warm Up Burgner Warm Up Strength 14 Min to Build to a Heavy Complex 1 Power Clean + 1 Squat Clean WOD 21-15-9  18 min Cap Squat Clean 135/95 HSPU Cal Row Wallballs 20/14 Pull ups Core finisher if time allows  8 Round Tabata   L Hangs from the bar

3/27/19

3/27/19

Warm Up   10 minutes to complete 20 bar good mornings 10 roll back and reach 10 fire hydrants 10 bird dogs 20 KBS 50 Double unders 10 Strict Pull ups Strength 16 minutes to Build to a 5 Rep Deadlift  10-10-8-8-6-6-5-5 WOD    4 Rounds   14 min Cap 5 Deadlifts 275/185 40 Double Unders 15 […]

3/26/19

3/26/19

Warm Up 10 Dumbbell Strict Press 15 Medball Cleans Pick Drill 15 pulls at each Postion Arms only Body and arms Legs, Body and arms Partner Row warm Up  2500m in 250m intervals.  Keep the Stroke per min count below 20 and pull hard focusing on a slow return Strength warm up: 7 minutes on […]

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 […]

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