Friday07202018

Emom- Even- 3 Overhead Squats Odd- 3 Thrusters Both movements from the rack, and weights can be vary between both movements as we build to a heavy triple at each. WOD For time: 33 Wall Balls 20/14 21 CTBs 9 Thruster 135/95 24 Wall Balls 15 CTBs 6 Thrusters 155/105 15...

Thursday 07192018

Warmup Core – Tabata Sit-ups Mobility Stretching Strength – Emom10 climbing 1 power clean 1 front squat 1 jerk WOD 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Xtra – 15 dball cleans 100ft HS...

Wednesday 07182018

Core – 3x 10 vtucks 10 heels to heaven 10 Spider-Man 10 hollow rocks Strength – Back squats 5-4-3-2-1 Take 60% of 1 RM ,AMRAP 1 min Score = weight + reps Friends – (5×5 at light weight) WOD- -buy in 400 m run Burpees: 10-9-8-7-6-5-4-3-2-1 box...

Tuesday 07172018

Core – hanging hollow holds  Strength – Emom 12 min 2 Hang squat snatch  WOD  5 rds  400 m run  7 muscle ups / bar muscle ups / ctb 

Monday 07162018

Warmup- Core –  Partner  Weighted planks  Strength -(climbing ) 10-8-6-4-2 Strict press  Deadlifts  WOD  3 Rounds: 30/22 Calorie Row /bike 100 Double-Unders 50′ Walking Lunge* 155/105 ( 14 lunges in place ) Round 1 – Back Rack Round...