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Wednesday August 16, 2017

Posted on Aug 15, 2017 | 0 comments

Strength:

Front Squat:

5 x 3

Work up to a heavy triple for the day

WOD:

3 Rounds for Time

500 m Row

20 Burpees

30 Ab Mat Sit Ups

40 Double Unders

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Tuesday August 15, 2017

Posted on Aug 14, 2017 | 0 comments

Skill:

Handstands!!!

Holds, Walks, Push ups, etc…

WOD:

AMRAP 7 min

Run 800 m

-max rep Ring Muslce Up in remaining time

*Scale – Burpee Pull Up

AMRAP 7 min

Run 800 m

-max rep Power Clean (185/125) in remaining time

AMRAP 7 min

Run 800 m

-max rep Wall Ball (20/14) in remaining time

Goal: Done running by 5 min on each interval

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Monday August 14, 2017

Posted on Aug 13, 2017 | 0 comments

Strength:

Deadlift

5 x 3 @77.5%

Sumo Deadlift

4 x 2 @ 75 – 80%

WOD:

“Isabel”

For Time:

30 Snatches 135#/95#

Goal is sub 7 min

**Cap is 7 Min**

Scale accordingly

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Friday August 11, 2017

Posted on Aug 10, 2017 | 0 comments

Strength:

Bench Press

5 @ 77.5%

4 @ 80%

4 @ 80%

3 @ 82.5%

3 @ 82.5%

then

10 reps @ 75%

Accessory work:

DB Close Grip Bench x 30

DB Heavy Row x 30 (each arm)

Band Face Pulls x 30

WOD:

5 rounds for time of:

10 Chest to Bar Pull Ups

20 DB Lunges, 50/35 lbs

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Thursday August 10, 2017

Posted on Aug 9, 2017 | 0 comments

If you did not get a chance to try any of the Max Muscle samples, I will bring some more in.  If there is  flavor you have tried before or think you might like, let me know and I will try to get it.

WOD 1:

2 rounds for time of:

20 Clean & Jerks, 155/105 lbs

40 Bar Facing Burpees

 

WOD 2:

5 Rounds for Time

400 m Run

20 Wall Balls 20#/14#

15 Kettlebell Swings 70#/53#

 

 

 

 

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Wednesday August 9, 2017

Posted on Aug 8, 2017 | 0 comments

 

Skill:

3 Rounds not for Time

6 Turkish Get Ups

8 Shoot Throughs

50 Double Unders

WOD:

Complete as many rounds as possible in 12 mins of:

Row, 250 m

2 Push Jerks, 185/125 lbs

3 Front Squats, 185/125 lbs

4 Power Cleans, 185/125 lbs

Goal: 4+ rounds

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