• 21 May 2018

    Monday May 21st, 2018


    STRENGTH:
    Sumo Deadlift Heavy 20-rep

    ACCESSORY:
    3x10 Back Ext

    WOD:
    3 Rounds
    50 Medball Cleans (20/14#)
    800m Run

    FINISHER:
    100 Banded Good Mornings


  • 22 May 2018

    Tuesday May 22nd, 2018

    STRENGTH:
    Underhand Bent Over Barbell Row 3x12

    ACCESSORY:
    Standing Banded oblique Twists - 4x25 each side

    WOD:
    For Time
    50 Handstand Pushups
    50 Toes-to-Bar
    50 Calorie Bike
    50 Dumbbell Box Step Overs (24/20")
    50 Right arm DB Overhead Lunges (70/50#)
    50 Left arm DB Overhead Lunges

    FINISHER:
    800m Sled Drag, 1/2 forwards 1/2 backwards


  • 23 May 2018

    Wednesday May 23rd, 2018


    STRENGTH:
    2 Position Snatch
    5x3 @60%

    WOD:
    For Time
    2 Rounds of
    10 Snatches (175/125#)
    12 Burpees
    Then
    2 Rounds of
    10 Snatches (115/75#)
    12 Burpees

    FINISHER:
    200 Bent Over Pull Aparts


  • 24 May 2018

    Thursday May 24th, 2018

    STRENGTH:
    6x3 Deadlift @80%

    WOD:
    4 Rounds
    15 Pike Push Ups
    9 Power Cleans (155/105#)
    13 Front Squats (155/105#)
    10 Strict Pullups


  • 25 May 2018

    Friday May 25th, 2018

    STRENGTH:
    DB Bench Press 5x10, off of heavy 10-rep

    ACCESSORY:
    Standing Heavy Band Crunches 4x30

    WOD:
    "Helen"
    3 rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull-ups

    FINISHER:
    100 Rear Delt Flys


  • 14 May 2018

    Monday May 14th, 2018

    STRENGTH:
    Push Press - 7x3

    ACCESSORY:
    GHD Face Up Hold - :30sec
    GHD Face Down Hold - :30sec
    3 Rounds

    WOD:
    For Time
    21 Dumbbell Thrusters (50/35#)
    400m Run
    18 Dumbbell Thrusters
    400m Run
    15 Dumbbell Thrusters
    400m Run

    FINISHER:
    4x20 Chest Supported Dumbbell Row


  • 15 May 2018

    Tuesday May 15th, 2018

    STRENGTH:
    4x8 Seated Good Mornings

    ACCESSORY:
    Bulgarian Split Squat w/ DB's
    3x10 each leg

    WOD:
    10:00 AMRAP
    10 Deadlifts
    20 GHD Sit-ups

    FINISHER:
    3x50 Banded Pull Throughs


  • 16 May 2018

    Wednesday May 16th, 2018

    STRENGTH:
    12:00 EMOM
    3 Backsquats @ 60%

    WOD:
    5 Rounds for Reps;
    2:00 Burpee Box Jump Overs (30/34")
    Rest 1:00

    FINISHER:
    3x10 Weighted Hammy Lowers


  • 17 May 2018

    Thursday May 17th, 2018

    STRENGTH:
    3 Rounds
    :90 sec Max Effort Airdyne, :90 sec rest between rounds

    WOD:
    3 Rounds for Time
    800m Sandbag Run
    15 SDLHP (115/85#)
    1:00 Arch Hold


  • 18 May 2018

    Friday May 18th, 2018

    STRENGTH:
    Strict Press
    6x6 @ 70%

    ACCESSORY:
    Decline DB Rollback Extensions - 4x10

    WOD:
    4 Rounds for Time
    60-sec Handstand Hold
    60-sec Static Hang from Bar
    15 Dumbell Shoulder Presses
    15 Weighted Pullups


  • 7 May 2018

    Monday May 8th, 2018

    STRENGTH:
    3x10 Weighted Glute Bridges

    ACCESSORY:
    100 Rosewall Slides

    WOD:
    5k Run

    FINISHER:
    Foot Smash


  • 8 May 2018

    Tuesday May 8th, 2018

    STRENGTH:
    Bench Press, 1 Rep Max

    ACCESSORY:
    4x10 Tates Press 

    WOD:
    "Jack"
    20:00 AMRAP
    10 Push Presses (115/80#)
    10 Russian Kettlebell Swings (53/35#)
    10 Box Jumps (24/20")

    FINISHER:
    100 Scap Pushups


  • 9 May 2018

    Wednesday May 9th, 2018

    STRENGTH:
    Every 2:00 for 20:00, 1 Squat Clean

    WOD:
    Dumbbell Fran
    21-15-9
    DB Thruster (50/35#)
    Pullups

    FINISHER:
    100 Tricep Extension


  • 10 May 2018

    Thursday May 10th, 2018

    STRENGTH:
    RDL 5x5, 70% of BS 2RM

    WOD:
    12:00 AMRAP
    21 Calorie Bike
    20 Push Presses (95/65#)


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