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Monday January 23, 2017

Posted on Jan 22, 2017 | 0 comments

Happy Monday!  Hope everyone had a great weekend!

WOD:

50-30-20

Ab Mat Sit Up

Burpee

**Adv Athlete – GHD Sit Ups

* 20 Min Cap

then,

EMOM – 10 Min

Cal Assault Bike 15/12

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Friday January 20, 2017

Posted on Jan 19, 2017 | 0 comments

Strength:

Clean & Jerk

5 – 5 – 5

*All sets are touch and go

WOD:

3 Rounds for Time

5 Strict Toes to Bar

10 Squat Cleans 135#/95#

15 Box Jumps 24″/20″

 

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Thursday January 19, 2017

Posted on Jan 18, 2017 | 0 comments

WOD:

Partner Workout – I go, you go format (Whole Round)

10 Total Rounds for Time

250 m Row

10 Burpees Over the Rower

50 Double Unders

 

Post WOD

100′ Front Rack Double Kettlebell Carry (heavy)

30 Ab Mat sit Ups

100′ FR Double KB Carry

20 Ab Mat Sit Ups

100 FR Double KB Carry

10 Ab Mat Sit Ups

**Adv Athlete – GHD Sit Ups

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Wednesday January 18, 2017

Posted on Jan 17, 2017 | 0 comments

Strength:

Pause Front Squat

3-3-3

Use heaviest weight possible for each set

* 3 sec pause at the bottom of each rep

WOD:

EMOM – 10 Min

1 Squat Clean Thruster 135#/95#

2 Jerks

3 Front Squats

Post WOD:

3 Rounds

20 Sec. Hollow Hold

20 Sec. Superman

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Tuesday January 17, 2017

Posted on Jan 16, 2017 | 0 comments

Strength:

Strict Press

1-1-1-1-1

In 20 Min work up to a heavy single

WOD:

3 Rounds

15 Thrusters 95#/65#

10 Bar Facing Burpees

Rest 3 min

*Goal is sub 90 sec per round

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Monday January 16, 2017

Posted on Jan 15, 2017 | 0 comments

WOD:

3 Rounds

20 Wall Balls 20#/14#

20 Sumo Deadlift High Pulls 75#/55#

20 Box Jumps 20″

20 Push Press 75#/55#

20 Cal Row

Rest 1 Min between each round

Goal 14-16 min

Cap 22 min – scale accordingly

Post WOD:

every 2 min for 10 min (5 sets)

10 sec Ring Support Hold

3-5 Strict Ring Dips

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