Tuesday 10232018

WarmupCore – x3 15 deficit glute bridge  15 medball sit-ups / Ghd  Strength –  Every 90sec  Power Clean + Power Jerk *Set 1= 1 rep @ 75% *Set 2= 1 rep @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep at 95% *Set 6 = 1 rep...

Monday 10222018

Warmup Core – x2 25 vsnaps 25 toes to bar Strength – Deadlifts 7-7-5-5-3-3 Wod Death By: E2MO2M 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches (95/65) 8 Thrusters (95/65) Rx+...

Friday 10192018

Warmup Mobility Strength Front squats 5-5-5-5-5 Wod w/ partner 20 min cap 3 rds 800 m row 250 double unders 75 wallballs 20/14 25 dB front squats 50/35 **Every 5 min do 5 burpees ** You do not need to bring a partner. There will be one here for you. I promise...

Thursday 10182018

Core – 3x 10 floor wipers 10 weighted glute bridge Strength – Push press 5×3 (2 sec pause in dip ) Wod – 18 min Emom 1 . 1 rd DT 2. 5 hspu 15 air squats 3. Rest DT 12 deadlifts 155/105 9 hang cleans 6 shoulder to...

Wednesday 10172018

Core – challenge Hanging knee raises ..add plates 100 Russian twists 10 super man banana Strength – Work to a 3 rep max muscle snatch Snatch drops 4×2 Wod Weighted vest Wednesday 1 mile run 50 push-ups 50 sit-up 1 mile run 50 push-ups 50...

Tuesday 10162018

Core -x3 20 sec hollow hold 20 vtucks 20 sec supernan Strength 5×3 Back squats 5 sec pause (ramping ) Wod 16 minute AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10,...

Monday 10152018

Core x2 20 1 leg vsnaps 20 1leg glute bridge 1 min plank Strength 4×2 clean pulls 4×2 Hang power cleans 4×2 hang squat clean Wod – 18 min cap 50 wallballs 50 pull-ups 30 wallballs 30 ctb pull-ups 20 wallballs 20 bar...

Thursday 10112018

Warmup Core –  2×25 good mornings bar  2×25 vsnaps  Strength – Split jerks  2-2-2-2-2 Dork 20 min cap  6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood...

Wednesday 10102018

Core 3 x15 glute bridges  3 x10 parallelte leg raises over plate  Strength  Emom 10 min  5 Sumo deadlift( ramping ) Wod  7 min AMRAP 3 strict pull-ups  3 squat cleans 185/135 3 ring dips  Rest 3 min  7 min AMRAP  3...