5/21/19

5/21/19

Warm Up 20 wallballs 10 Roll back and Reach 20 Good Mornings 10 Bird dogs Pick Drill 15 reps each position arms only body and arms legs, body and arms 2000m Partner row 250m intervals Strength 18 min to build to a heavy 2 rep Deadlift 10-10-8-8-6-4-2-2 WOD: 7 min AMRAP Wallballs 20/14 5 Deadlifts […]

5/20/19

5/20/19

Warm Up 15 Box jumps 20 KBS 35/25 Burgner Warm Up Strength Warm Up. 5 min Power Snatch 3-3-3-3 Strength Complex 8 sets. Complete 1 complex every 2 minutes. Increase load each set. 1 Snatch grip deadlift 1 Hang Power Snatch 1 OHS 1 Power Snatch 1 OHS WOD. 12 min Cap 15-12-9 of Power […]

5/17/19

5/17/19

Warm Up 10 KBS 10 Pull Ups 10 T2B 20 Slam balls Strength 1. 10 min Bent Over Row 8-8-6-6-4-4 Strength 2. 10 min Strict Press 10-5-5-5-5 WOD. 15 min AMRAP 15 KBS 55/35 15 Push Ups 15 Abmat Sit Ups 15 cal Row/200m Run

5/15/2019

5/15/2019

Warm Up: 3 Wall Walks 20 wallballs 10 Box jumps 20 Banded Good Morning Ring Hold Tabata 6 rounds 20 sec work 20 sec rest full extension bottom of the dip Strength 12 Min OHS Build to a 3 rep 10-8-5-3-3-3 Partner Tire Flips 36 with a Partner WOD 4 RFT 18 min Cap 12 […]

5/14/19

5/14/19

Warm Up: 10 Good Mornings 10 Roll Back and Reach 20 KBS Burgner Warm Up Strength 1: 10 Min Deadlift 2 sec up and 2 Sec down 7-7-7-7-7 Strength 2: 10 min Power Clean 5-5-3-3-2-2 WOD: 5 RFT 15 min Cap 15 DL 155/105 10 Burpee over the Bar 5 Power Cleans

5/13/19

5/13/19

Warm Up: Sprint Dynamics 15 Wallballs 10 Strict Pull ups 15 Push Ups WOD Half Murph 35 min Cap (bring your vest if you have one) Run 800m 50 Pull Ups 100 Push Ups 150 Air Squats Run 800m *This will be done straight through, meaning you must finish one mevement before moving on to […]

5/10/19

5/10/19

Warm Up 10 Roll back and Reach 10 Bird dogs 20 Bar Good Mornings 15 KB Upright rows 20 Slam Balls Strength- with a partner 16 min to build to an 8 Rep Deficit Deadlift (standing on 45 pound plates) 10-10-8-8-8-8-8 WOD 4 RFT 15 min Cap 400m Run 15 SDLHP 95/65 9 Burpee Box […]

5/8/19

5/8/19

Warm Up: 10 Dumbbell Strict press 10 Pull Ups 10 T2B Strength 1: 7 min Jerk Balance 3-3-3 Strength 2: 12 Min Build to a 2 Rep Push Jerk WOD: 20 min Partner AMRAP Partner 1: 200m Sandbag Carry 100/80 Partner 2: 8 Push Press 75/55 10 Pull Ups 15 Abmat Sit Ups

5/7/19

5/7/19

Warm Up: 20 bar Good Mornings 15 KBS 3 Wall Walks 15 wallballs Strength: 20 min to build to a 2 Rep DL 10-8-6-4–3-2-2 WOD: 3 RFT 12 min Cap 21 wallballs 20/14 14 HSPU 7 Deadlifts 315/205

5/6/19

5/6/19

Warm Up: Burgner Warm Up 2000m Partner Row Strength: 10 min to build to a 4 Rep Hang Power Clean 10-8-6-4-4 WOD: 20 min Cap 28-22-16-10 Hang Power Clean 75/55 Dumbbell Box Step Ups 20 inch 50/35 Cal Row/ run option 800-600-400-200

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