• Thursday Nov. 8, 2018

    Strength:  Super Slows

    A. front squats

    B. ring rows

    WOD:  14 Min AMRAP

    6 power cleans (155/105)

    9 front squats (155/105)

    12 burpee ball overs (20/14)


  • Friday Nov. 9, 2018

    Strength:  Muscle Ups: 

    A. 2 strict t2b + 2 strict pull ups x 5

    B. skin the cats 3 x 3

    WOD: For Time

    200m run

    5 rounds of cindy

    200m run

    4 rounds of cindy

    200m run

    3 rounds of cindy

    wanna do more?

  • Monday Oct. 29, 2018

    Strength:  4 rounds

    :20 ring dip support hold

    :25 ghd supine hold

    :30 HS Hold

    WOD:  

    30 hang power cleans (115/80)

    600m run

    20 hang power cleans (115/80)

    400m run

    10 hang power cleans 

    200m run

  • Tuesday Oct. 30, 2018

    Strength:  3 sets

    12 barbell good mornings

    36 back ext.

    rest 2 min between

    WOD:  2 rounds for time

    30 cal row

    30 box jump overs (24/20)

    30 back squats (135/95)

    30 bar facing burpees

    weight for rnd 2 (115/95)


  • Wednesday Oct. 31, 2018

    Strength:  Push Press work to a 10 rm

    WOD: 12 min AMRAP

    2 push press (115/80)

    2 t2b

    4 push press

    4 t2b

    6 push press

    6 t2b 

    up by 2's until 12 min is up.


  • Thursday Nov. 1, 2018

    Strength:  Super Slow

    A.  Front Squats

    B.  Push Ups

    WOD:  3 rounds for time

    12 weighted box step ups (53/35)(24/20)

    20 single leg lateral jumps

    8 triple box jumps

    20 double leg lateral jumps


  • Friday Nov. 2, 2018

    Strength:  Ring Push Ups: 3 x 10

    WOD:  Nate

    20 min AMRAP

    2 ring muscle ups

    4 hspu

    8 kb swings (70/53)


  • Monday Oct. 22, 2018

    Strength:  Bar Muscle Up Practice

    WOD:  5 rounds for time

    7 bar muscle ups

    7 clusters (115/85)

    kilo

  • Tuesday Oct. 23, 2018

    Strength:  Back Rack Walking Lunges  4 x 8, build to a heavier set

    WOD:  3 rounds for time

    75 double unders

    25 american kb swings (53/35)

    golf

  • Wednesday Oct. 24, 2018

    Strength:  Super Slows

    A. front squats

    B.  strict press

    WOD:  42 squats

    42 v ups

    30 squats

    30 v ups

    18 squats

    18 v ups

    oscar

  • Thursday Oct. 25, 2018

    Strength:  Shankle Complex 6 x 2  work to a heavy set of 2

    WOD:  Gwen

    15-12-9

    Unbroken clean and jerks

    oscar


  • Friday Oct. 26, 2018

    Strength:  Front Squats: 6 x 3 build to a moderate to heavy 3 rep

    WOD:  3 Rounds For Time

    800m run

    50 SDLHP (75/55)

    25 Pull Ups

    delta


  • Monday Oct. 15, 2018

    Strength:  10 min EMOM

    1 snatch pull + 1 hang squat snatch + 1 squat snatch

    WOD:  3 rounds for time

    400m run

    20 db snatches (50/35)

    20/15 cal AD

    romeo


  • Tuesday Oct. 16, 2018

    Strength:  Back Squats 5 x 2

    WOD:  for max reps and weight

    2 min ME HSPU

    2 min rest

    2 min ME double unders

    2 min rest

    2 min to find a 1 rep max back squat

    echo


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