2/17/20

2/17/20

Warm Up. 8 round Tabata Medicine ball cleans 20/14 Box jumps 20/16 Warm up row 750 m Strength 18 min to build to a heavy Back Squat 10-8-6-4-2-2-2-2 WOD 16 min AMRAP 500m Row 8 sandbag Cleans 100/80 8 sandbag squats

2/14/20

2/14/20

Warm Up 10 Strict Pull ups 15 KBS 10 TTB 20 Good Mornings Burgener Warm Up Strength 1. Snatch Grip Deadlift 10 Min 8-8-8-8 Strength 2 10 min Hang Power Snatch. 8-6-4-2-2-2 WOD 15 Min AMRAP 60 Double Unders 12 TTB 15 Hang Power Snatch 115/80

2/12/20

2/12/20

Warm up 15 Medball Cleans 15 Dumbbell press 15 KBS 50 double Unders Burgener Warm Up Strength 15 Min to complete 10 Complexes 1 Power Clean 1 Squat Clean 2 Front Squats WOD 7 RFT 12 min Cap 5 Power Cleans 135/95 15 Wallballs 20/14 Core Finisher. 100 Abmat Sit ups

2/11/20

2/11/20

Warm up 10 Roll Back and Reach 10 Fire Hydrants 10 Bird dogs 10 Good mornings 20 KB sumo deadlift high pulls 35/25 Pick Drill. 15 reps each position Arms only body and arms legs + body + arms Partner Row 2500m. 10 min cap Strength Deadlift 12 min 8-8-8-8-8-8. Each Rep should use the […]

2/10/20

2/10/20

Warm up 3 wall walks 10 Strict Pull ups 15 Dumbbell Press 15 Dumbell squats Strength 1 8 min Strict Press 7-7-7-7 Strength 2. 8 min Front Squat. 10-10-10-10 WOD. Mary 20 min AMRAP 5 HSPU 10 Alt Pistols 15 Pull ups

2/7/20

2/7/20

Warm Up 15 Good Mornings 10 Bird Dogs 10 Fire Hydrants 20 Slam balls 10 burpees Core war up 2 Min Plank Strength: 12 Min High Hip Deadlift (light weights) 10-10-8-8-8-8 WOD 16 min AMRAP 32 Deadlifts 115/85 16 Overhead Lunges (same bar) 8 Bar facing Burpees over the bar

2/5/20

2/5/20

Warm Up 15 wallballs 10 Strict pull ups 30 Double Unders 10 Dumbbell Strict Press Strength. 18 min Strict Press 5-5-5-5 Push Press. 3-3-3-3 Push Jerk 2-2-2-2 WOD 13 min Cap 5 Rounds 20 Wallballs 20/14 10 Pull ups 5 T2B

2/4/20

2/4/20

Warm up 15 Good mornings 10 Bird dogs 10 Fire hydrants 10 Roll back and reach 3 handstand holds x10 sec Strength 20 min to build to a 1 rep Deadlift. 10-8-6-5-4-3-2-1 WOD 16 min cap Alternate movements 9-7-5 wall walks 27-21-15 Deadlifts 225/155 Post WOD 800m run

2/3/20

2/3/20

Warm Up 20 wallballs 10 Medball cleans 50 Double Unders 500m Row Burgener Warm Up Strength 15 Min to build to a 3 Rep Power Clean 10-8-6-5-3-3 WOD. 16 min Cap 100 Air Squats 50/40 Cal Row 25 Hang Power Cleans 135/95 100 Abmat Sit ups

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