Friday 07/21/17

Warmup Pass throughs Overhead squat and snatch therapy with PVC Lifting: 10 Minute EMOM 1 Full Snatch (Start at 60% and increase weight each set) #OnFridaysWeWallball 4 RFT 30 DB Snatches 50/35 (alternate arms) 30 Wallballs 20/14 10ft/9ft

Read more
Thursday 07/20/17

Warm Up: 3 rounds at steady pace 10 pull ups 10 jumping squats 10 KB deadlift high pull ~then practice double unders and roll out/ stretch calves Metcon: 20 minute AMRAP -50 Double Unders -25 Sumo deadlift high pulls 95/75 -50 Double unders -25 Box Jumps 24/20 -50 Double Unders -25 Pull Ups Then WALK […]

Read more
Wednesday 07/19/17

Warm Up: 3 rounds at steady pace -Row 15 Calories -30 second hand stand hold Lifting: 3×3 Push Press 3×3 Behind the neck Push Jerk PARTNER Interval work: Accumulate a 3200 meter Row by switching every 200 meters.

Read more
Tuesday 07/18/17

Tuesday ———— Warm Up: 3 steady rounds -OH walking Lunge with DB -Inch Worms -Broad Jumps Gymnastics: 10 minute AMRAP -10 toes-to-bar -10 burbees -10 kettlebell swings 2/1.5 -10 burbees Then MOBILITY!

Read more
Monday 07/17/17

Warm Up 2 steady rounds of: -10 medball cleans -20 second front rack hold -10 medball cleans -20 second handstand hold -10 med ball cleans -20 second ring hold Lifting: 6 Minute EOMOM 3 squat clean & Push Jerks 2 minute rest 3 Minute EMOM 2 squat clean & Push Jerks Conditioning: 5 RFT (15 […]

Read more
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

Read more
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

Read more
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 […]

Read more