12/11/18

12/11/18

Warm Up 15 Medball Cleans 20 Wallballs 15 Dumbbell Press Strength Squat Clean 15 min EMOM Minute 1-2-3: 3 squat cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 squat clean (86-88-90%) WOD  4 RFT 10 Power Cleans […]

12/10/18

12/10/18

Warm Up Pick Drill 20 KBS Row 350m   OPT Repeatability Test 3 Rounds Row 250M 10 KBS 70/55 10 Burpees 10 KBS 10 Burpees 10 KBS Row 250m 12 Minute Break Between rounds Score is combined work times

12/7/18

12/7/18

Warm Up 20 Bar Good Mornings 10 Roll Back and Reach 10 Bird dogs each side 10 Fire Hydrants each side 3 minute Double Under Practice Strength 15 Min Deadlift 2 warm up sets of 8 reps 3-3-3-3-3 building each set WOD  15 Min AMRAP 60 Double unders/120 Singles 21/15 Cal Row 15 DL 225/155

12/5/18

12/5/18

Warm Up 15 Med Ball Cleans 20 Wallballs 15 KBS Strength  Squat Clean 14 min EMOM Minute 1-2-3: 3 squat cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (84-86-88%) Minutes 12-13-14: 1 squat clean (84-86-88%) WOD 18 MIn AMRAP 18 Wallballs 20/14 18 KBS […]

12/4/18

12/4/18

Warm Up:  3 rounds of Cindy 5 pull ups 10 push ups 15 air squats Pick Drill 2000m Partner row WOD  20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 20/15 Cal Row/ride 1 min

12/3/18

12/3/18

Warm Up 15 Dumbbell Press 20 Box Jumps 30/24 Strength. 15 minutes to Build to a 1 Rep Push Press   WOD  5 RFT 12 Push Press 135/95 (from floor) 20 Box Jumps 30/24 Finisher 3 minute Hollow Rock  

11/30/18

11/30/18

Warm Up  2 Rounds 12 KBS 15 Box Jumps 30 Double unders Burgner Warm Up Strength Squat Snatch 14 min EMOM Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat snatches (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 squat snatch (82-84-86%) Minutes 12-13-14: 1 squat […]

11/28/18

11/28/18

Warm Up  8 minutes 20 Bar Good Mornings 10 Roll Back And Reach 10 Bird Dogs 10 Fire Hydrants 20 Box Jumps Strength  Deadlift 22 minutes 4 Warm Up Sets to build to 82%  6-10 reps each set 3 sets 3 reps @ 82% 3 sets 2 reps @ 87% 3 sets 1 Rep @ […]

11/27/18

11/27/18

Warm up  2000m Partner Row   Skill Work 8 min T2B Progression Hollow Body Position on the floor Standing Kip or hanging from the bar Knee up with kip Strict T2B with partner holding lumbar T2B WOD 20 Minute AMRAP AMRAP 4: 27/21 cal row 27 burpees 27 C2B pull-ups rest 4 min AMRAP 4: […]

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