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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Thursday, 11/02/17

Warm-up/Low-Slow Conditioning: 25m 25m Casual AMRAP: 400m Jog 30 Air Squats 15 Push-ups *Trying to hold Zone 1 Cardio (Conversation Pace) Mobility: 30m 2m Bottomed out Squat 2m Sampson L 2m Lizard L 2m Pigeon L Repeat with Right 2m Pancake L 2m Pancake R 2m Pancake F 2m Butterfly 2m 90-90 Switches 2m Bottomed […]

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Wednesday, 11/01/17

Warm-up: 6m AMRAP: 10 Banded Lat Pull Downs 20 KB Rows 20 Single-Unders 12 Push-ups Skill: Muscle up progression Conditioning: 30m EMOM: 1) 1-3 Rope Climb/15PU’s 2) 30-60 DU’s/90SU’s 3) 12 HSPU/35%bw Strict Press 4) AMRAP Burpees 5) Rest

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Tuesday, 10/31/17

Warm-up: 6m AMRAP: 5 HH Muscle Snatch 45/35 5 Pause OHS 45/35 5 Two to One Transitions 45/35 15 Sit ups Oly: Snatch EMOM Min 1-5: 3 Hi-Hang Sn at 60% Min 6-10: 3 Lo-Hang Sn at 60% Min 11-15: 3 TnG Snatch at 60% Conditioning: For Time: 21-15-9 Deadlift 225/155# Toes to Bar

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Monday, 10/30/17

Warm-up: 6m AMRAP: 10 Pause Back Squat 45/35 5 Slow Strict Press 45/35 10 Push-ups 10 Good Mornings 45/35 Strength: Back Squat 5 x 1 pause backSquat + 2 backsquats Conditioning: 3 Sets of 5m AMRAP 250m Row 15 Thrusters 95/65# AMRAP Bar over Burpees 3m Rest

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Friday, 10/27/17

Warm Up: 5 Inch worms 20 second handstand holds 5 inch worms 10 shoulder taps Skill: In 10 minutes, establish max distance handstand walk MetCon: Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Dumbbell Push Press, 40/30 lbs 20 Toes-to-bars

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