7/1/20

7/1/20

Warm Up 10 box jumps 10 pvc pass through/around the world 4 wall walks 500m row Strength 6 x 3 push press WOD 10 min AMRAP Performance 15 push press (115/85) 10 box jump (24/20) Fitness 15 push press (95/65) 10 box jumps (20/16) Body Armor 1 min plank 1 min left side plank 1 […]

6/30/20

6/30/20

Warm Up 10 squat therapy 12 wall balls 10 box ankle stretches Strength 8 x 2 front squat WOD 7 rounds for time (20 min cap) Performance 50m DB farmers carry (50’s/35’s) 12 alt DB lunge 10 burpees over DB Fitness 50m DB farmers carry (35’s/20’s) 12 alt DB lunges 10 burpees

6/29/20

6/29/20

Warm Up 10 bar good mornings 12 KBS 10 DB press sprint dynamics Strength 5 x 3 hang power snatch WOD 5 rounds for time (16 min cap) Performance 400m run 15 left arm KB snatches (35/25) 15 right arm KB snatches Fitness 200m run 15 left arm KB snatches (25/15) 15 right arm KB […]

6/27/20

6/27/20

Strength 5 x 5 deadlift 5 x 5 hang power C&J WOD For Time- Teams of 3 (30 min cap) 400m sandbag run 3 rounds of: 30 deadlifts (135/95) 25 hang power cleans 20 push jerks 400m sandbag run 2 rounds of: 30 deadlifts 25 hang power cleans 20 push jerks 400m sandbag run 1 […]

6/26/20

6/26/20

Warm Up 10 squat therapy 12 wall balls 10 box jumps 20 alt bench ankle stretches Strength 6 x 3 back squat WOD 12 min AMRAP Performance 20 wall balls (20/14) 16 alt pistols Fitness 20 wall balls (14/10) 16 scaled alt pistols Core Finisher 75 russian twists with slam ball

6/24/20

6/24/20

Warm Up 5 handstand kick ups 10 DB strict press 12 KBS sprint dynamics Skill HSPU progressions WOD 4 rounds for time (27 min cap) Performance 400m run 15 HSPU 15 KBS (55/35) Rest 2 min between rounds Fitness 200m run 12 HSPU from a box or 12 seated press (35/20) 15 KBS (35/25) Rest […]

6/23/20

6/23/20

Warm Up 10 bar good mornings 10 roll back and reach 10 bird dogs 10 fire hydrants 12 slam balls 30 DU’s 250m row Strength 7 x 5 deadlift WOD 13 min AMRAP Performance 2000m row buy in followed by: 5 deadlifts (245/165) 15 slam balls (20/15) 25 DU’s Fitness 1400m row buy in followed […]

6/22/20

6/22/20

Warm Up 10 scap pull-ups 10 pull-ups 10 wall balls 12 box jumps 4 wall walks Strength 8 x 2 thruster WOD 24 round tabata mash-up (total score is lowest reps per movement in a given round) Performance DB thrusters (50’s/35’s) Box jumps (24/20) C2B pull-ups Fitness DB thrusters (35’s/20’s) Box jumps (20/16) pull-ups 800m […]

6/20/20

6/20/20

Warm-up 12 med ball cleans 12 box jumps sprint dynamics Burgener warm-up Strength 8 x 1 power clean WOD Teams of 3 (30 min cap) 2 rounds for time 400m team run 100 box jump overs (24/20) 100 power cleans* 100 bar facing burpees R1: 135/95 R2: 115/85 One person working at a time, all […]

6/19/20

6/19/20

Warm-up 10 squat therapy 10 wall balls 10 pvc pass through/around the world sprint dynamics Burgener warm-up Strength 6 x 2 squat snatch WOD For Time (17 min cap) Performance 10-9-8-7-6-5-4-3-2-1 of: squat snatch (115/85) 200m run Fitness 10-9-8-7-6-5-4-3-2-1 of: power snatch (95/65) 100m run At Home 15 min AMRAP 20 alt DB snatches 40 […]

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