Tuesday 01092018

Warmup Core – x3 8 ball push aways 8 knee raises 8 dumbell plank drag Strength EMOM 10 1 high hang power snatch 1 hang power snatch 1 power snatch Wod 15-12-9-6-3 Push press 115/75 * before each set of push press do 50 ft walking lunge with 50/35...

Friday 10052018

CORE – 100 hollow rocks STRENGTH Emom 10 min Odd- 10 dB bench press Even – 10 dB rows WOD 4 rds 200 m run 12 burpees 3 rds 200 m run 10 lb mb 12 burpee on plate 45lb 2 rds 200 m run 14 lb mb 12 burpee bj over 24/20 1 rd 200 m run 12 burpee bj OVER THE BOX...

Wednesday 10032018

Core Emom 6 30 secs hollow hold 30 secs super man hold Strength Emom 10min 2 hang power clean + 1 power clean n jerk WOD 4 min amrap 5 bmu 5 dB squat cleans 50/35 Rest 1 min 4 min amrap 3-6-9-12-15-18 Wallballs Ttb Rest 1 min 4 min amrap 100 ft farmer Carty 10 dB over...

Monday 10012018

Core x2 20 single leg vsnaps 20 vtucks 20 heels to heaven 1 min plank Strength – Strict press 5×5 Wod 1-2-3-4-5 6-7-8-9-10 Thrusters 115/75 Barf burpees

Friday 09282018

WARMUP  Strength 7 min  Find 1 RM front squat  THEN  Emom 12 min emom  Odd-6 front squats 60% Even 50 double unders  Wod  Run 400 m  21-15-9 DB box step overs 50/35 Push-ups  Run...

Thursday 09272018

Strength – Emom 8 min Odd -10 Bench press Even -Sand bag carry 50 ft WOD 15 min cap Buy in 10 bar mu / burpee pull-up Then 50 cal row 50 hspu 50 wallballs 20/14 50 ft oh walking lunge 50/35 Cash out 10 ring muscle ups / 10 rr 10 dips Scale the workout to...

Wednesday

Felix the Cat Warmup Strength – Hang squat cleans 5×3 ramping WOD 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 pistols 9 Toes-to-Bar With a weight vest (20/14...

Tuesday 09252018

Core – 3 rds 10 Glute bridges weighted bar 20 single leg vsnaps SPLIT JERKS 75% x 3, 80%x 2, 85% x 1, 75%x 3, 80%  x 2, 85x 1, 80x 3, 85% x 1, go for a heavy single in a few attempts WOD 6 min Run 800 m Max deadlifts 275/215 6 min Run 800 m Max power clean...