11/1/19

11/1/19

Warm Up 15 Box Jumps 10 Medball cleans. Burgener warm up 12 min to build to a Heavy Clean and Jerk WOD. 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 […]

10/30/19

10/30/19

Warm up 15 Ring Rows 15 Hanging Knee ups 20 Dumbbell Struct press Warm Up Row. Easy pull 250m Tabata Row 8 Rounds. 30 sec max effort 30sec break Strength 10 min Strict Press. 7-5-3-3-3 WOD 5 Rounds. 15 min Cap 30 Abmat sit ups 15/12 cal row 10 Strict HSPU

10/29/19

10/29/19

Warm up 20 wallballs 50 Double Unders 15 medball cleans Burgener Warm Up for clean Strength. 15 min Cluster Build to a heavy 1 Rep WOD 18 Min 50 Double Unders 25 Thrusters 95/65 50 Double Unders 25 Power Snatch 50 Double Unders 25 Squat Cleans 50 Double Unders 25 Bar facing a burpees 50 […]

10/28/19

10/28/19

Warm up 10 strict Pull Ups 20 push-ups 15 KBS 15 Goblet squats Strength 10 min Front Squat. 7-7-7-7-7 WOD. Chelsea. 30 min EMOM Each minute perform 5 pull ups 10 Push ups 15 Air squats *If you fail the on the emom turn it into an AMRAP

10/25/19

10/25/19

Warm Up 20 good mornings 10 Roll Back and Reach 10 Fire Hydrants 10 Bird dogs 3 wall walks 20 Slamballs Strength 15 minutes to build up a 5 rep DL 10-7-5-5-5-5 Workout Diane21-15-9 reps of:Deadlifts,Handstand push-ups ♀ 155 lb. ♂ 225 lb. Then,21-15-9 reps of:Deadlifts7 wall walks after each set ♀ 225 lb. ♂ […]

10/23/19

10/23/19

Warm Up 10 Roll back and reach 10 fire hydrants 10 Bird dogs 20 bar good mornings 10 Toes to Bar Strength 18 min Deadlift. Build to a 3 rep 10-8-8-6-6–3-3 WOD. 15-12-9-12-15. 17 min cap T2B Deadlifts 205/145 Bar facing Burpees over bar

10/22/19

10/22/19

Warm Up 3 wall walks 20 KBS 50 Single unders Strength 1 10 min Strict Press. 6-6-6-6-6 Strength Skill Warm Up. Jerk Balance 10 min 5-5-5-5 Strength 2 10 min to build to a Heavy Split Jerk 3-2-2-1-1 WOD 7 Min AMRAP 20 DB or KB Push Press 50’s/35’s 40 Double unders

10-21-19

10-21-19

Warm Up 15 Medball Cleans 10 Box Jumps 15 Ring Rows Partner Row 2000m for time. 500 m intervals Burgener Warm Up Strength 12 min To build to a Heavy 1 Rep Squat Clean. 8-6-4-2-1-1 WOD 14 min Cap 1000m Row 50 Alt Pistols 30 Power Cleans 155/105

10/18/19

10/18/19

Warm Up. Tabata 4 rounds Wallballs Double unders vsits Strength 10 min to build to a 5 rep Thruster. 8-6-5-5-5 WOD. 20.2. 20 min AMRAP 4 Dumbbell Thruster 50/35 6 T2B 24 Double unders

10/16/19

10/16/19

Warm Up 20 KBS 15 Box Jumps 15 good mornings 15 slam balls Strength. 15 min to build to a 3 rep Back squat with a 2 sec pause at the bottom 10-8-6-4-3-3 WOD 3 RFT 14 min cap Run 400m 12 Single arm DB snatch 50/35 21 Double KB or DB front squat 50’s/35’s […]

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