Friday, 11/17/17

Warm-up: 6m AMRAP: 5 HH Muscle Snatch 45/35 5 Pause OHS 45/35 5 Two to One Transitions 45/35 20 Sit-ups Oly: Snatch EMOM Min 1-5: 2 Hi-Hang Sn at 66% Min 6-10: 2 Lo-Hang Sn at 66% Min 11-15: 2 TnG Snatch at 66% Conditioning: 6 Sets of 1m AMRAP 15 Wallballs 20/14# AMRAP Toes […]

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Thursday, 11/16/17

RECOVERY DAY! Today we have a nice cardio session followed by 30 minutes of mobility. Today is very important in terms of maximizing recovery and preventing injury! Don’t skip! If you have already had a “rest day” this week, we will have a more intense option for you on the conditioning portion, but we will […]

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Wednesday, 11/15/17

*photo by Ashley Helliwell Warm-up: 6m 6m AMRAP: 10 Pause Back Squat 45/35 10 Good Mornings 45/35 10 Bent Over Barbell Rows 20 Sit-ups Strength: 23m Pause Back Squat 5×1 88% Conditioning: 14m 14m AMRAP 5 DB Snatch L (50/30) 4 OH DB Lunge 5 DB Snatch R 4 OH DB Lunge 20 Pull-ups

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Tuesday, 11/14/17

Warm-up: 6m 6m AMRAP: 5 HH Muscle Cleans 45/35 5 Pause Front Squats 5 Strict Presses 10 KB Swings Oly: 10m EMOM: Even Min: 3 Clean + 1 Jerk at 65% Odd Min: 1 Clean + 3 Jerks at 65% Conditioning: 24m Every Other Minute (4 Rounds) 1) 20 KB Swings (35/26) 2) 500/400m Row […]

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Monday, 11/13/17

Warm-up: 6m AMRAP: 10 Pause Goblet Squats 10 KB Good Mornings 20 KB Rows 10 Push-ups Strength: Deadlifts 12m Alt EMOM 1) 3 DL @77%/ 6 Box Jumps (24/20″) 2) 3 DL @77%/ Double-Unders to 45s Mark Conditioning: For Time: 30 Burpee Box Jumps 24/20″ 800m Sprint

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Thursday, 11/09/17

RECOVERY DAY! Today we have a nice cardio session followed by 30 minutes of mobility. Today is very important in terms of maximizing recovery and preventing injury! Don’t skip! If you have already had a “rest day” this week, we will have a more intense option for you on the conditioning portion, but we will […]

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Wednesday, 11/08/17

Warm-up: 6m AMRAP: 5 HH Muscle Snatch 45/35 5 Pause OHS 45/35 5 Two to One Transitions 45/35 30 Single-Unders Oly: Snatch EMOM Min 1-5: 2 Hi-Hang Sn at 63% Min 6-10: 2 Lo-Hang Sn at 63% Min 11-15: 2 TnG Snatch at 63% *Same scheme as last week, just 3% heavier, and 30% less […]

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Tuesday, 11/07/17

Warm-up: 6m AMRAP: 10 Pause Back Squat 45/35 10 Push-ups 10 Good Mornings 45/35 20 Sit-ups Strength: Back Squat 5×2 @ 83% (pause on first rep each set) Conditioning: 5 Sets of 2m AMRAP 10 Wallballs 20/14# 5 Burpee Box Jumps 24/20″ 1m Rest

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Monday, 11/16/17

Warm-up: 6m AMRAP: 5 HH Muscle Cleans 45/35 5 Pause Front Squats 5 Strict Presses 10 Banded Lat Pull Downs Oly: Clean and Jerk EMOM 10m EMOM: Even Min: 3 Clean + 1 Jerk at 60% Odd Min: 1 Clean + 3 Jerks at 60% Conditioning: 5m AMRAP -4 Bar Muscle-ups -8 Push Press 95/65 […]

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Saturday, 11/04/17

TeamWOD: 9am! “Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.” –Andrew Carnegie

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