Monday 082018

Warmup Core – 100 Russian twists 20 sit up get up 100 Russian twists STRENGTH Emom 10 min Even -50 ft hswalk Odd- Sumo deadlift 3-3-3-3-3 Wod – 7 Rounds for time: 5 Clean n jerks 185/135 1 Round of “Cindy” Cindy = 5 pull-ups / ctb + 10 push-ups...

Friday 08172018

WARMUP STRENGTH – Emom 8min 3 push press 2 push jerk 1 split jerk Al Tyndall’s going home ‘ DON’T BE A PUSSY ‘(cat)WOD 27 thrusters 95/65 4 ring muscle ups 10 bar facing burpees 21 thrusters95/65 3 ring muscle ups 10 bar facing burpees 15 thrusters95/65 2...

Thursday08162018

Core – X3 10 hanging leg raises 10 shoot threws 10 Spider-Man planks Strength Emom 12min Even -Snatch balance 2-2-2-2-2-2 Odd- Snatch 2-2-2-2-2-2 Wod – 12 min cap 50 du 5 squat snatch @ 65% 50 du 4 squat snatch @ 75% 50 du 3 squat snatch @85% 50 du 2 squat...

Wednesday 08152018

Warmup Core – x10 Modified bicycle Balance plank Single leg glute bridge Side plank leg lift Supine bridge leg lift Strength – Back squats Work to a 1 RM WITH A 5 sec pause Then 80% 2×2 no pause Wod for time : Weighted vest Wednesday 20/14lbs 50...

Tuesday 08142018

Core – X 3 25 vsnaps 10 hollow rocks Strength Emom 10 Bench press / floor 3-3-3-3-3 Rows dB 10-10-10-10-10 Wod – 5 Rounds for time: 20 Wallball Shots 20/14 10 Hang Power Cleans...

Monday 08132018

Warmup – Mobility Strength – Emom 12 min Odd – 7 Oh squats 135/95 Even – 7 ctb pull-ups Scaled 95/65 Scale back reps if necessary Wod – 3 Rounds for time of: 400 m run 20 Sit-ups 10 Ring Dips Rest 3 min then… For time: 800m run 20...

Thursday08092018

Warmup – Core – 4 min plank Strength – 4-4-4-4-4 Front squats ( down, halfway up, down up ) Wod 18 min cap 30 deficit hspu 3’/4’ 40 toes to bar 50 boxjumps over 20/24 60 bar facing...

Wednesday 08082018

Warmup – Core – 100 Russian twists 25 ttb 100 Russian twists Strength – 15 min Work to a heavy power clean Wod 4 Rounds for time of: 600m run (100m past grate ) 10 Power Cleans 75% of...

Friday 08032018

Warmup – Strength – Skills – Progressions x3 1.hold 10 sec on wall 2.10 sec shifting back n forth 3. 10 sec shoulder taps Then … Handstand walks/ bear crawls 200 ft WOD 2 rds FOR TIME: Row 1000, 10 Push press holding both alternating arms)50lbs...