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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Friday, 08/18/17

Warm Up: 20 second dead hang from pull up bar 20 seconds of air squats 20 seconds of handstand hold 20 seconds of burpee Rest 10 seconds Repeat. Lifting: Work up to 80% of snatch Conditioning: 1 snatch at 80% 1RM 20 wallballs 2 snatches at 80% 1 RM 20 wallballs 3 snatches at 80% […]

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Thursday, 08/17/17

  Warm Up: 4 minute AMRAP of: – 5 Burbee medball slams – 10 Push Ups – 15 abmat situps Metabolic Conditioning: Complete as many rounds as possible in 20 mins of: Run, 400 m 40 Sledge Hammer Strikes Run, 400 m 30 Push Jerks, 95/65 lbs Run, 400 m 20 Ring Dips Run, 400 […]

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Wednesday, 08/16/17

Warm Up: 2 rounds: -200 meter run -5 Burpees -15 jumping medball squats Lifting: Back Squat 1×5 at 60% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×3 at 75% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3 at 82% 1RM Conditioning: 5 rounds, 1 min per station, of: Row (calories) Push-up […]

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Tuesday, 08/15/17

Warmup: 3 Rounds -10 dumbbell deadlifts -10 weighted step ups -10 box jumps Metabolic Conditioning 21-15-9 Deadlifts (60%) Box overs (24″/20″) Skill: (15 minutes) Practice Double Unders

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Monday, 08/14/17

Warm Up: 3 Rounds – 15 cal Row – 15 dumbbell Push Press – 10 medball cleans Lifting: 2×5, 3×3 Strict Press Conditioning: On every minute for 7 minutes: -2 Squat cleans @ 70% -5 lateral bar over burpees

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