8/30/19

8/30/19

Warm Up 10 Roll Back And reach 20 Good Mornings 10 Fire hydrants 10 Bird dogs Strength 15 min Deadlift Warm Up 10-8-6-4-2-2 WOD 17 min Cap 21 Deadlifts 225/155 Run 600m 15 Deadlifts Run 600m 9 Deadlifts Run 600m

8/28/19

8/28/19

Warm Up 10 Dumbbell Strict Press 15 Goblet Squats 15 KBS 10 Strict Hanging Leg Raises Strength 1 OHS. 10-8-6-6-6 10 min Strength 2. Front Squat. 8-8-8-8-8. 10 min WOD. 4RFT 15 min cap 10 Front Squat 115/75 10 TTB 10 OHS 10 TTB

8/27/19

8/27/19

Warm up 12 min to complete 15 push ups 15 slam balls 15 wallballs Run 800m Partner Bench Press. 12 min 10-8-6-4-4 Partner WOD. 4 Rounds 30 Bench Press 155/90 50 Wallballs 20/14 400m OH Ball Run (hand the ball off at the half way point) 50 Abmat Sit ups *Each person is responsible for […]

8/26/19

8/26/19

Warm Up 10 Strict Pull Up 20 KBS 15 Medball Cleans Burgener Warm Up Strength 10 min to complete 7-7-7-7-7 of Power Cleans. These should be Touch and Go Reps. Build each set WOD. 5 RFT 24 min Cap. Rest 2 min between each round. 12 Burpees over the Bar 12 C2B Pull ups 12 […]

8/23/19

8/23/19

Warm Up. 5 round Tabata Wallballs Double unders Burgener Warm up Strength 1. 10 minutes Snatch Balance 5-5-5-3-3 Strength 2 10 minutes Clean and Jerk 5-5-5-3-3 WOD 14 min AMRAP 1 Power Snatch 135/95 2 OHS 3 Power Clean and Jerk 40 Double Unders

8/21/19

8/21/19

Warm Up 10 Push ups 20 Abmat Sit Ups 50 Double Unders Strength 18 min Partner Bench Press 15-10-7-3-7-10-15 Partner WOD. Chipper 100 Bench Press 135/85 80 Step Ups 24/20 60 Slamballs 40 Shoot Throughs 100 Cal Row

8/20/19

8/20/19

Warm Up 3 wall walks 10 Pull Ups 20 KB Sumo deadlift high pulls 400 m Jog Strength 15 min Build to a 3 Rep Push Press 10-8-6-5-3-3 WOD 20 min cap 4 Rounds 200 m Sandbag carry 100/80 21 DB Push Press 50’s/35’s 15 Pull Ups *you will use two dumbbells. One in each […]

8-19-19

8-19-19

Warm Up 15 Box Jumps 20/16 20 Slam balls 20 Dumbbell Press 800 m Run TKGU Practice 5 min. Strength. 14 min Back Squat. 8-8-6-6-4-4-2 WOD 15 min Cap. 22-16-10 TKGU. 55/35 Alternating Pistols

8/16/19

8/16/19

Warm up 10 Strict Pull Ups 10 Single arm DB Snatches each arm. Run 800 m. Burgener Warm Up Strength. 15 min to build to a heavy 2 rep Power Snatch WOD. 14 min cap. 3 Rounds 10 Power Snatch 155/105. or Scale to 80% of your 1 rep Power Snatch 25 Abmat Sit Ups

8/14/19

8/14/19

Warm Up 20 Wallballs 20 ring rows 200 M walk w/ KB overhead. R arm to the fire hydrant and left arm back Strength. 10 min Sets of 8 alternating front rack lunges. Build each set. Complete 5 sets WOD. 5 Rounds 20 min cap Run 400m 10 Goblet Squats 50/35 12 OH lunges R […]

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