1/22/20

1/22/20

Warm Up 15 Good mornings 10 bird dogs 10 fire hydrants 10 Roll back and reach 30 Double Unders Strength 15 min to build to a 5 rep Deadlift 10-8-6-5-5-5-5 WOD 3 RFT 15 min cap 15 Deadlifts 205/145 20 Dumbbell Front Squats 50s/35s 80 Double Unders Core Finisher 2 min Plank 1 min Rt […]

1/21/20

1/21/20

Warm Up 15 medball cleans 10 DB Strict Press 10 strict pull ups 50 Double unders Strength 20 minutes to build to a heavy Clean and Jerk 6 Round Tabata Alternate movements (6 round each movement) Double Unders Abmat sit ups WOD 4 RFT 10 min cap 12 Power Cleans 135/95 10 Push Jerks

1/20/20

1/20/20

Warm Up 15 wallballs 10 box jumps 2 min Row Burgener Warm up Strength 15 min to complete Hang Power Snatch. 7-7-5-5-3 Front Squat 10-8-6-4-4 WOD 20 min AMRAP 20 Wallballs 20 Hang Power Snatch 95/65 20 Box Jumps 24/20 20 Front Squats 20/15 Cal Row

1/17/20

1/17/20

Warm Up 3 wall walks 50 Double unders 10 Burpees Tabata ring holds 8 sets 20 sec on 10 sec off 4 sets in full extension 4 Sets in the bottom Burgener warm up Power Snatch Warm up 5 min. 3-3-3 Squat Snatch 14 min EMOM Minute 1-2-3: Snatch Pull + Hang Squat Snatch + […]

1/15/20

1/15/20

Warm up 10 Strict Pull ups 10 TTB 15 Dumbbell Strict Press Strength Warm Up. 7 minutes Jerk Balance 3-3-3-3 Strength 1- 10 minutes Jerk (split or push) 5-5-3-3-3 Strength 2. 10 min Power Clean. Build to working weight for the WOD. 6-4-2-2-2 WOD. 3 RFT. 13 min Cap 12 Power Cleans 135/95 12 C2B […]

1/14/20

1/14/20

Warm up 20 wallballs 20 KBS 10 Box Jumps 1000m Row warm up. Pull easy for the first 200m then 80% effort for the remaining 800m Strength warm up 7 min Dumbbell snatch And DB Clean and Jerk (single Dumbbell) WOD 22 min Cap. 2 Rounds 500m row, 30 DB (50/35) box step-ups (24/20), 500m […]

1/13/20

1/13/20

Warm Up 10 Roll back and reach 20 Bar Good Mornings 10 Fire Hydrants 10 Bird dogs 15 Goblet Squats 10 Burpees Burgener Warm Up Strength 15 Minutes. Every 90 Sec for 10 sets complete 1 Deadlift 1 Power Clean 1 Squat Clean 2 Front squats WOD 15 minutes to Complete 10 Squat Cleans 135/95 […]

1/10/20

1/10/20

Warm Up 10 Strict Pull Ups 10 DB Push Press 15 Medball Cleans Strength 20 min to complete Strict Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1 WOD 21-15-9 10 min cap Shoulder to Overhead 135/95 C2B pull ups

1/8/20

1/8/20

Warm Up 10 TTB 15 Goblet Squats 15 Dumbbell Strict Press Strength OHS 18 min 12-10-8-6-4-2-2-2 WOD 4 RFT 16 min cap 10 Front Squats 115/75 10 TTB 10 OHS 10 TTB

1/7/20

1/7/20

Warm Up 15 Push Ups 20 wallballs 10 Ring Dips Partner Strength 15 min to build to a 3 Rep Bench Press 10-8-6-5-3-3-3 Partner WOD 30 min cap 50-40-30-20-10 Bench Press 125/85 Sandbag Ground to over Shoulder 80/60 Abmat situps ‘each person is responsible for half the reps

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