• 16 August 2018

    Strength 

    DB Split Cleans
    Work on multi rep sets and find a working
    weight for the WOD
    Also go over Kipping for Pull ups

    WOD

    “Erin”
    5 Rounds for Time, if you have it  
    15  DB Split Cleans (40/25)
    21 Pull Ups

  • 17 August 2018

    Strength

    Super Slows!!
    Front Sqwaats
    Push Ups

    WOD

    7 Rounds for Time
    400m run
    12 Med Ball sit ups


  • 6 August 2018

    Strength
    1:00 L sit hold
    2:00 OH plate hold
    :30 L sit hold
    1:00 OH plate hold
    :15 L sit hold
    :30 OH plate hold

    WOD
    30-20-10
    OH walking lunges (95/65)
    ring dips
    400m run

  • 7 August 2018

    Strength
    12 min EMOM: squat cleans

    WOD
    10 min AMRAP
    power clean & jerks (135/95) and T2B
    1 C&J + 2 T2B
    2 C&J + 4 T2B
    3 C&J + 6 T2B
    4 C&J + 8 T2B
    continue with this rep scheme till 10 min is up

    10 min AMRAP
    power clean & jerks (95/65) and T2B
    1 C&J + 2 T2B
    2 C&J + 4 T2B
    3 C&J + 6 T2B
    4 C&J + 8 T2B
    continue with this rep scheme till 10 min is up

  • 8 August 2018

    Strength
    Alternating 10 min EMOM
    3 OHS
    3 Thrusters

    WOD
    5 rounds for time
    12 wall ball (20/14)
    12 renegade rows (40/20)
    12 KB Swings (53/35)

  • 9 August 2018

    Strength
    Mobility Work First
    roll out biceps with barbell
    roll out fronts of shoulders with barbell
    warm up for deadlift


    WOD
    For Time
    10 down to 1
    deadlift (225/155)
    burpee box jump overs (24/20)

  • 10 August 2018

    Strength
    Bear Complex
    5 x 2 increasing weight
    1 rep= 1 deadlift+ 1 hang power clean +
    1 front squat+ 1 push press + 1 back squat

    WOD
    Jackie
    1000m row
    50 thrusters (45/35)
    30 pull ups

  • 30 July 2018

    Strength
    Behind the Neck Snatch Grip Push Press
    6x2:  work up to heavy double

    WOD
    7 min. AMRAP
    50 double unders
    10 OH squats (135/95)

  • 31 July 2018

    Strength
    10 min EMOM
    8 Burpee Box Jump Overs (24"/20")

    WOD
    15 mn AMRAP
    20 GHD Sit Ups
    12 Wall Ball (20/14)

  • 1 August 2018

    Strength
    3 sets:
    A. 10 OH sit ups
    B. 12 Close Grip Push Ups 

    WOD
                    "Helen"
    3 rounds of:
    400m run
    21 KB Swings (53/35)
    12 Pull Ups

  • 2 August 2018

    Strength
    skill work: handstand walks
    or
    3 sets: M.E. handstand holds with shoulder
    taps

    WOD
    for time
    50ft. handstand walk
    9 squat cleans (155/135)
    50ft. handstand walk
    12 squat cleans (155/135)
    50ft. handstand walk
    15 squat cleans (155/135)

  • 3 August 2018


    Strength
    9 min EMOM
    1 Snatch Pull + 1 Lo Hang Power Snatch 

    WOD
    12 min. AMRAP
    8 T2B
    10 SDLHP (95/65)

  • 23 July 2018

    Strength

    Front Rack Lunges: 4 x 8 weighted
    build to a heavy set of 8

    WOD

    5 Rounds For Time
    1 min DB walking lunges (50/35)
    1 min double unders
    1 min cal. on AD
    1 min rest
    score is total reps of all rounds

  • 24 July 2018

    Strength

    Practice Rope Climb Technique
    P.O.P.
    jump up
    bring the knees to the chest
    wrap the rope around the foot
    one hand over the other to climb up
    release the rope with feet and repeat

    WOD 

    "Glen"  30 min time cap
    for time
    30 clean & jerks (135/95)
    1 mile run
    10 rope climbs
    1 mile run
    100 Burpees 

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