menu close menu
0 comments

Friday WOD 8.26.16

7 Sets Building:
Hang Clean (VIDEO) + Clean (VIDEO) + Jerk
Then 10 Minutes AMRAP
7 Overhead Squats 135/95# (VIDEO)
10 Box Jumps Overs 30/24# (VIDEO)
 
Optional Work
5 Sets Of:
Power Clean x 3 @70-80% of 1RM (All Sets)
(Goal Here is Receiving is Excellent Position)

0 comments

Thursday WOD 8.25.16

16 Minutes E120 (8 Sets)
Choose A # of Unbroken Muscle-Ups You Can Sustain – There Will Be Progressions For Those w/o Mups

 

For those wanting to gain their 1st Muscle-up, these next few weeks are for you!

 
Then 3 Rounds For Time
Row or Bike 30 Calories
30 Pushups (VIDEO)

0 comments

Wednesday WOD 8.24.16

Back Squat
5-4-3-2-1 Reps @33X1 (VIDEO)
Then 3 Rounds For Time
10 25-Meter Shuttle Runs
15 DB Hang Squat Cleans 45/30# (VIDEO)
 
Optional Work
Barbell Hip Thrust
8-8-8-8 Reps

0 comments

Tuesday WOD 8.23.16

Strict Press
3-3-3-1-1-1 Reps (VIDEO)
Then 5 Rounds For Time
20 Seconds L-Seated Hang
10 C2B Pull-ups (VIDEO)
12 Push Press 115/75# (VIDEO)
 
Optional Work
4 Rounds For Time
50′ Handstand Wlk
100′ Farmers Carry 155/105#

0 comments

Monday WOD 8.22.16

18 Minutes EMOM
Min 1 – 40 Double Unders (VIDEO)
Min 2 – 50 Seconds AMRAP Wall Ball Shot 30/20# (VIDEO)
 
Optional Work
*Can Be Done Before Or After The Class*
7 Sets Building:
3 Position Snatch
(High Hang, Mid Knee, Floor)

0 comments

Sunday 8.21.16

Rest Day. Enjoy!

0 comments

Saturday WOD 8.20.16

In Partners, Complete 4 Rounds For Time
30 Front Squats (VIDEO)
50 Deadlifts (VIDEO)
155/105# = Rx // 205/135# = Rx+

0 comments

Friday WOD 8.19.16

Establish a 1RM
Weighted Bar Dip
Then
9 Minutes AMRAP
20 Double Unders (VIDEO)
2 Strict Handstand Pushups (VIDEO)
20 Double Unders
4 Strict Handstand Pushups
20 Double Unders
6 Strict Handstand Pushups
20 Double Unders
8 Strict Handstand Pushups
Continue Ascneding By 2
Each Round Thereafter
Record Score In Reps

Optional Work
Med Ball GHD Sit-up
3 x 18
Use a Load You Can Perform 18 Unbroken
Rest as Needed Between Sets

0 comments

Thursday WOD 8.18.16

5 Rounds, Each For Reps
3 Minutes AMRAP
2 Minutes American Swings 70/53#
1 Minute Row Or AB For Calories (1 Cal = 1 Rep)
Rest 1 Minute
Record all 5 Rounds

0 comments

Wednesday WOD 8.17.16

“Nancy”
5 Rounds For Time
Run 400 Meters
15 Overhead Squats 95/65# (VIDEO)
Immediately Upon Finishing You Have 7 Minutes To Establish a 1RM Clean (VIDEO)
No Time Cap
 
Optional Work
*Can Be Done Before or After Conditioning*
5 Sets Building
2 Jerks (3 Seconds Hold Receiving 1st Jerk)
Choose Your Preference of Jerk

0 comments

Tuesday WOD 8.16.16

Establish a 1RM
Weighted Pull-up
Then
7 Minutes AMRAP
Burpee Muscle-up
 
Optional Work
Supinated Grip Barbell Bent Over Row
6-6-6-6 Reps

0 comments

Monday WOD 8.15.16

16 Minutes AMRAP
4 Thrusters 155/105# (VIDEO)
10 Toes To Bar (VIDEO)
14 Box Jumps 24/20” (VIDEO)
 
Optional Work
DB Z Press (Both Arms Together)
5-5-3-3 Reps
Then
2 Rounds
500 Meter Row (Strapless Feet)
Rest 4 Minute Between Bouts
Not 100% Intensity Here, Practice Good Stroke

0 comments

Sunday 8.14.16

Rest day. Enjoy!

0 comments

Saturday WOD 8.13.16

In Partners, For Time
Run 1600 Meters (Together)
75 Front Rack Reverse Alternating Lunges 165/110#
75 Strict Pull-ups (VIDEO)
Run 1600 Meters (Together)