Friday 06222018

Warmup  Core –  TBA  Strength –  3 rep max split jerk  For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each...

Thursday 06212018

Wamup  Stretch  Gymnastics  A- 1 set of max unbroken reps of bar muscle ups B- continue with 2 reps every 30 seconds until 40 total reps are complete (so your score is the finishing time.) Scaled – 40 push-ups / 40 Dips  WOD   20...

Wednesday 06202018

Warmup  5 min amarp  5 burpees  5 goblet squats  5 kb swings  Strength ( powerlifting) In 4 sets  Establish a 3 rep max front squat   Strength ( weightlifting ) 10 min  Find a 1rm squat clean  WOD  AMRAP 15 Minutes: 5...

Tuesday 06192018

Warmup  Strength  Emom 10  1 strict press  2 push press  3 push jerks  WOD – 10 Rounds For Time:⠀⠀20 min cap  5 Strict Chest-to-Bar Pull-ups/ strict pull-ups  / ring rows  10 Dumbbell Movements* (50/35) 15 GHD...

Monday fun day 061818

Warmup  Core – Emom 5  10 hollow rocks   10 vsnaps  Strength –  Emom 8 min  1 snatch pull  1 snatch  1 oh squat  WOD  14MIN TIME CAP 15 Burpees Over Concept 2 Erg
40/30 Calorie Row 15 Burpees Over...

Friday 06152018

Core – x2  10 plank jumping jacks ( feet) 10 leg slides  1 min plank  Strength  Emom 8 min Even – 8  dbell clusters  Odd – 4 -6 dbell box step overs 24/20 50/35 WOD  3 rds  min 1 row 12/10 cal min 2 run...

Thursday 06142018

Warmup Strength Emom 10 min  3 deadlifts 315/205 3 max height box jumps  (Scale to get all the work in in about 40-45 sec ) WOD  16 min AMRAP 2 muscle ups  4 strict hspu  6 kb swings70/53 8 reverse burpees  Strongman –  70/53...

Wednesday 06132018

Warmup Core – x 10 hollow rocks  10 vtucks  10 vsnaps  10 sec plankin Strength  Back squats  Warm up sets: 5 x @ 50-55% Work Sets: 4 x @ 65% 3 x @ 75% 3 x @ 85% 3 x @ 90% 3 x @ 95%+ or find a New 1RM  WOD  50 wallballs...

Tuesday 06122018

Warmup 2 rds  200 m row  10 muscle snatch  10 behind neck press  10 oh squats  10 sec oh squat hold bottom  30 sec handstand hold  Core –  100 Russian twists  50 heels to heaven  Strength  10 min  Work...

Monday 06102018

Warmup  Run 400 25 double unders  10 bar good mornings  10 bar deadlifts  10 bar front squats  10 bar back squats  10 strict press  10 bar oh squats  10 bar sott press  Stretch  Core –  Tabata  Hollow...