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...

Friday 07132017

Warmup  Core –  100 Russian twists  20 toes to bar  100 Russian twists  For time: 1,000-m row 800-m run 1,000-m row 800-m run 1,000-m row

Thurdsay07122018

Warmup  Perform 5 rds of the following complex: (climbing ) 5 Power Cleans  5 Front Squats  5 Push Jerks Rest 2 min after each set  WOD –  3 Rounds for time of: 300m Dumbbell/ kb Farmer’s Carry 50/35 20 GHD sit-ups /abmat  
10...

Wednesday 07112017

Core – x3  10 superman / banana  10 vtucks  10 plank in and out ( feet )  Strength  Emom 18 min (climbing) Snatch pull   Full snatch  WOD  AMRAP 12 min of:  
35 Double-unders /70 singles  
11 Thrusters,...

Tuesday 07102018

Warmup  Strength – Back Squat 1 sec Pause Back Squat 4 x 5 (50, 60, 70, 75%)  .COMWOD – 30 min cap  6rds for time of: 30 squats 19 power cleans135/95 7 strict pull-ups Run 400 meters Intermediate Option 6 rounds for time of: 30 squats...

Monday 07092018

Warmup Core  Tabata Hollow Rocks 8 Rounds of :20 On 10 Off WOD  7 min AMRAP  20 lunges  30 deadlifts 95/65 30 barhops  10 burpee o bar  Then in 5 min immediately into  2 rep max hang squat...