• Monday Sept. 17, 2018

    Strength:  Back Rack Lunges: 3 x 20 @ moderate weight

    WOD: For Time

    1 mile run

    50 wall ball (20/14)

    30 burpee box jumps (24/20)

    10 power snatches (135/95)

    nancy


  • Tuesday Sept. 18, 2018

    Strength:  3 sets ME HSPU'S, 2 min rest between

    WOD:

    3 rounds for time

    20 hang power cleans (95/65)

    20 front squats (95/65)

    20 push press (95/65)

    golf


  • Wednesday Sept. 19, 2018

    Strength:  3 sets of:

    20 ghd sit ups

    20 ghd hip ext.

    20 weighted glute bridges

    WOD:
    18 min AMRAP

    20 deadlift (225/155)

    10 C2B pull ups

    20/15 cal row

    10 C2B pull ups

    sierra


  • Thursday Sept. 20, 2018

    Conditioning: 3 sets of 100 unbroken double unders, start over if you miss, 10 min time cap

    WOD:  5- 2 min rounds of:
    10 burpees

    200m sprint

    max rep burpees in remaining time

    3 min rest between rounds

    tango


  • friday Sept. 21, 2018

    Strength: Barbell Good Mornings 3 X 18

    WOD:

    Nancy

    5 rounds for time

    400m run

    15 overhead squats (95/65)

    romeo


  • Monday Sept. 10, 2018

    Strength: High Box Step Ups 3x6, then

    Back Squats: 6 x 3 @80% of last 2 rm

    WOD: 

    4 rounds for time

    40 air squats

    30 sit ups

    20/15 cal AD

    golf

  • Tuesday Sept. 11. 2018

    Strength: 5 min AMRAP

    20 double unders + 2 HSPU

    20 double unders + 4 HSPU

    20 double unders + 6 HSPU

    20 double unders + 8 HSPU

    WOD: 4 min AMRAP

    400m run

    27 burpees

    27 C2B Pull Ups

    4 min rest

    4 min AMRAP

    300m run

    21 burpees

    21 T2B

    4 min rest

    4 min AMRAP

    200m run

    15 burpees

    15 pull ups

    echo


  • Wednesday Sept. 12, 2018

    Strength: See WOD....... or a guidance counselor.

    WOD: 6 sets of:

    1 Hi Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press without dropping bar. 

    1 Hi Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk without dropping bar.

    1 Hi Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk without dropping bar.

    score= highest weight

    tango





  • Thursday Sept. 13, 2018

    Strength: Bent Over Rows, 5 x 8

    WOD:
    15 min AMRAP

    21 GHD sit ups

    14 single arm push jerks

    tango


  • FriYAY, Sept. 14, 2018

    Strength: Bench Press: work to a 5 rm

    or mystery stuff.

    WOD:

    20 min AMRAP

    200m run

    20/14 cal row

    20 alt. db snatch (50/35)

    20 wall ball (20/14)

    india


  • Monday Sept. 3, 2018

    Strength:  Jerks:  work to a heavy 2 RM

    WOD: 

    3 Rounds For Time

    400m run

    10 S2OH (185/125)

    foxtrot


  • Tuesday Sept. 4, 2018

    Strength:  Power Cleans, Build up to a 10 RM

    WOD:

    1 Round

    800m run

    80 double unders

    21 hang power cleans (155/105)

    2 Rounds

    400m run

    40 double unders

    15 hang power cleans (155/105)

    3 Rounds

    200m run

    20 double unders

    9 hang power cleans (155/105)

    unicorn

  • Wednesday Sept. 5, 2018

    Strength:  3 sets Max Effort

    Strict Pull Ups

    WOD:  3 min AMRAP

    21/15 cal AD

    21 lateral burpees

    max OHS in remainder @ 75/55

    3 min rest

    3 min AMRAP

    18/13 cal AD

    18 lateral burpees

    max OHS in remainder @ 95/65

    3 min rest

    3 min AMRAP

    15/11 cal AD

    15 lateral burpees

    max OHS @ 135/95

    charlie

  • Thursday Sept. 6, 2018

    Strength:  Super Slow Lunges

    A. Left Leg

    B. Right Leg

    WOD: 

    4 Rounds For Time

    1 mile AD

    13 DB Plank Rows (50/35)

    kilo


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