Friday, 09/01/17

Warm Up: 2 rounds at steady pace of -10 jumping lunges -8 shoulder taps -6 kettlebell snatches -4 toes-to-bar Strength: Split Jerk 3-2-2-1-1-1 Conditioning: 5 rounds for time of: -8 Toes-to-bars -6 Squat Snatches, 70% 1RM -Run, 400 m

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Thursday, 08/31/17

Warm Up: 3 rounds of -5 Pull-Ups -10 Sumo Deadlift High Pulls 75/55 # -15 abmat sit-ups Lifting: Deadlift -1×5 at 65% 1RM -1×5 at 70% 1RM -1×3 at 75% 1RM -1×3 at 80% 1RM -1×3 at 82% 1RM PartnerWOD: Complete as many rounds as possible in 15 mins of: -10 Thrusters, 115/85 lbs -6 […]

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Wednesday, 08/30/17

Warm Up: -400 meter Indian Run ~then~ 2 minute AMRAP of: -5 pull ups -10 push ups -15 air squats *rest 2 minutes, ~then As many reps as possible in 1 minute of: -Russian Kettlebell Swings 2/1.5 pood Workout of the Day: For time: -Run, 800 m -9 Bar Muscle-ups -100 Double Unders -15 Handstand […]

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Tuesday, 08/29/17

Warm Up: 2 steady rounds of: -10 Calorie Row -15 Goblet Squats -20 Lunges Lifting: Back Squat 3 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% Conditioning: For Time -75 Bar Facing Burpees

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Monday, 08/27/17

Warm Up: 2 steady rounds of: -Run 200 meters -10 medball cleans Lifting: Work up to a heavy clean & jerk Conditioning: Complete as many rounds as possible in 14 mins of: -5 Clean & Jerks, 185/125 lbs -30 Box Jumps, 24″/20″ -30 Row Calories

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Friday 08/25/17

Warm Up: -Row 500 Meters -Shoulder rotations -Banded Shoulder Stretch Gymnastics: -3 max sets of Chest to bar Pull Ups -3 Max sets of Ring Dips WOD: “Karen” -150 Wall Balls for time. Mobility: -Shoulders -Hips -Ankle

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Thursday, 08/24/17

Warm Up: 60 feet each of: -High knees -butt kicks -toe touch -lunge ~then 2 steady rounds of -5 Push ups -5 box jump -5 toes to bar ~then Work up to 65% of deadlift Workout of the Day: For time: -Run, 800 m -50 Push-ups -40 Box Jumps, 24/20 in -30 Toes-to-bars -20 Deadlifts […]

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Wednesday, 08/23/17

Warm Up: 2 rounds of: 10 snatch balance 10 Sotts Press 5 slow and controlled Overhead squat 1st round with pvc, 2nd round with empty barbell Lifting: 3X5 Overhead Squat Conditioning: For time: 15 Power Snatches, 50% 1RM 20 Double Unders 12 Power Snatches, 50% 1RM 30 Double Unders 9 Power Snatches, 50% 1RM 40 […]

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Tuesday , 08/22/17

Warm Up: 3 rounds: -15 calorie row -20 second handstand hold Lifting: -5X3 Push Press ~then~ Conditioning: 5 rounds, 1 min per station, of: -Shuttle Run, 60 ft -Burpee *Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Monday, 08/21/17

Warm Up: 3 rounds at steady pace of: -10 Deadlifts -10 Hang power cleans -10 Front Squats ***with empty barbell Lifting: Work up to 70% of Clean ~then~ Every other minute for 10 minutes: – 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat Conditioning: 4 rounds for time of: – 20 […]

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