Friday 07/14/17

Warm Up 3 steady rounds 10 Burpees 15 KB Deadlifts 20 Goblet Squats Lifting 5-5-3-3-3 Deadlift Wallybally :30 – :50 5 x Max set of wall balls 2 minutes of rest between sets

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Thursday 07/13/17

Warm Up: – 1/2 Tabata Dead hang from bar – 1/2 Tabata lunge hold (alternate sides) – 1/2 Tabata pull ups – 1/2 Tabata Jumping Lunge Gymnastics WOD 8 Minute Amrap – 8 Bar Muscle Ups – 60 Double Unders

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Wednesday 07/12/17

Squat warm up 15 min – everyone in circle with PVC – 15 slow & correct air squats – 15 slow & correct front squats with PVC – 15 atlas squats with PVC Lifting 5×3 OH Squat ~5min rest~ Conditioning For Time: – Row 500m – 25 Power Snatch 75/55 – Row 400m – 20 […]

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Tuesday 07/11/17

Warm Up 2 Rounds 200 m Run 10 Box Step Overs 10 Hanging Knee Raise Metcon: :15-:40 25 Minute AMRAP 800 m Run 40 Box Jumps 24/20 30 Burpees 20 Abmatt Sit-ups 10 Pull-ups

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Monday 07/10/17

Warm Up 5 rounds at steady pace -100 meter Row -10 medball cleans Lifting 15 min Every 3 minutes on Minute -3 Clean Pulls -2 Power Clean -1 Squat Clean ** Drop and reset is allowed. Start at 65% of power clean ~rest 5~ Interval 12 Minute AMRAP: -20 Push Ups -15 Toes to bar […]

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Friday 07/07/17

Warm Up: Pass-throughs with PVC 3 rounds of – 15 cal row – 10 snatch balance Lifting: 14 min EOMOM Snatch complex (power, hang power, hang squat) Interval: 3 rounds 2 minute AMREP 100 meter Sprint 5 Burpees Wallballs (remainder of work interval) 2 Minute Rest

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Thursday 07/06/17

Warm Up: 2 steady rounds of 10 Pull ups 20 Push ups 30 Abmat Sit-ups MetCon: For Time: 50 Double Unders 21 Chest to bar Pull ups 21 Hand Stand Push Ups 50 Double Unders 15 Chest to bar Pull ups 15 Hand Stand Push Ups 50 Double Unders 9 Chest to bar Pull ups […]

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