• 25 MAY 2017

    Thursday May 25, 2017

    Strength:
    Super Slows

    WOD:
    3 RFT
    10 No Drop Hang Power Cleans (155/105)
    50 Double Unders
    10 Box Jumps (30/24)
    1 Peg Board Accent

    *If PC is dropped, immediately complete 10 burpees

  • 26 MAY 2017

    Friday May 26, 2017

    Strength:

    Back Squat
    (65%/3)3

    WOD:

    "Jackie"
    1,000m Row
    50 Thrusters 45#
    30 PullUps


  • 15 MAY 2017

    Monday May 15, 2017

    Strength: 
    3x10 Squat Clean Thrusters (225/155)
    Rest 1:30 between sets

     WOD:
    6 RFT
    7 Burpee Box Jumps (24/20")
    14 T2B
    21 Cal Bike 
    Rest 1:00 after each round

  • 16 MAY 2017

    Tuesday May 16, 2017

    Strength:
    2 Sets  of 5x 200m Run, :20 rest
    Rest 1:00 between sets

    WOD:
    3 RFT
    10 Power Cleans (135/95)
    10 Over-Bar-Facing Burpees 

  • 17 MAY 2017

    Wednesday May 17, 2017

    Strength:
    30 Bench Press (135/95)
    20 Bench Press (155/105)
    10 Bench Press (185/135)
    Rest 3:00 min
    30 Front Squats (135/95)
    20 Front Squats (155/105)
    10 Front Squats (185/135)
    Rest 3:00 min
    30 Dead lifts (185/135)
    20 Dead lifts (225/155)
    10 Dead lifts (275/185)

    WOD:
    Row Conditioning
    30-20-10 Cals
    Rest :30,:20


  • 18 MAY 2017

    Thursday May 18, 2017

    Strength: 
    Super Slows- Split Squats and Pull Ups

    WOD: 
    AMRAP 14
    7 Bar Muscle Ups
    10 Turkish Get Ups (53/35- 5 each side)
    50ft OH Walking Lunge (45/35)

  • 19 MAY 2017

    Friday May 19, 2017

    Strength:
    1:00 Slide Plank Lower and Raise
    :30 sec. Rest
    1:00 Plank Reach
    :30 sec Rest

    WOD:
    AMRAP 18
    30 1 Arm DB Snatch Alt.
    30 Jump Squats
    30 Mountain Climber
    30 Slider Pike Up


  • Post Featured Image

    8 MAY 2017

    Monday May 8, 2017

    Strength: 3x20 weighted lunges
    WOD: 3RFT
    800m Run
    40GHDSU

  • 9 MAY 2017

    Tuesday May 9. 2017

    Strength: EMOMx12
    ODD: 35 Double Unders
    EVEN: 6 Strict HSPU
    WOD: 
    A. AMRAP 3
    15-12-9
    Deadlifts (225/155)

    Bar Facing Burpees
    Max Cal Row in Remaining Time
    Rest 3 min
    B AMRAP 3
    12-9-6
    Deadlifts (275/185)
    Bar Facing Burpees
    Max Cal Row in Remaining Time
    Rest 3 min
    C. AMRAP 3
    9-6-3
    Deadlifts (315/225)
    Bar Facing Burpees
    Max Cal Row in Remaining Time


  • 10 MAY 2017

    Wednesday May 10, 2017

    Strength: 3 x 2 min Plank 1 min Rest
    WOD:  3RFT
    18 Cal Bike
    15 Cal Row
    12 Box Jump Overs ( 24/20)
    9 OHS (185/135)
    6-4-2 Rope Climbs


  • 11 MAY 2017

    Thursday May 11, 2017

    Strength: Super Slows
    WOD: 12 min AMRAP
    20 Bulgarian Split Squats (45/35) each leg
    15 Pull Ups
    200m MedBall Run (20/14)


  • 12 MAY 2017

    Friday May 12, 2017


    Strength:
     
    Clean and Jerk 2 reps Max
    WOD: 
    5 RFT
    7 Strict T2B
    7 Strict C2B
    Rest 1:00 between sets


  • Post Featured Image

    1 MAY 2017

    Monday May 1, 2017

    Mobility:SQUAT Test/
    Strength: 1 Min Each 3 Rds
    Plank March
    Plank Up Downs
    Plank Arm Reach
    WOD: AMRAP 30
    Teams of 3
    12 Cal Row
    12 Sumo Deadlift High Pull (95/65)
    12 Wall Balls (20/14)
    12 T2B



  • 2 MAY 2017

    Tuesday May 2, 2017

    Mobility:High Hamstring
    Strength:
    3 Squats
    3 Push Ups
    3 Ring Rows
    WOD: AMRAP 14
    7 Push-ups
    7 Thrusters (135/95)
    7 T2B
    7 Deadlifts (135/95)
    7 Burpees
    7 Kettlebell Swings (2/1.5 Pood)
    7 Pull-ups


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