Wednesday 01/18/2017
Strength: Front Squats 3×5 @ 67% 3×3 @ 72% 3×1 @ 81% WOD: You must load your own bar during the workout! 10 Cleans @ 115/75 10 Pull ups 10 […]
Month: January 2017
Tuesday 01/17/2017
Strength: Back Squats 7 x 5 @ 70 WOD: 5 Rounds 4 minutes of work/4 minutes of rest. 30 Cal Row 12 Burpees 10 Meter Shuttle Runs Each round will […]
Friday 01/13/2017
Back Squats 8×4 @ 78% First rep of each set hold a two second pause at bottom. WOD Clean + Jerk 135/95 10…9…8…7…6… and so on until 1. Pull ups […]
Thursday 01/12/2017
STRENGTH: Strict Press: 5 Sets to establish a working 1RM for the day. Use your Max for the day, add 30% and preform 3×3 Push Press/Jerk WODS WOD A) 1 […]
Wednesday 01/11/2017
Strength: Front Squats 3×5 65% 3×3 70% 3×1 75% AMRAP (15 Min) 2 Wall Walks 12 Toes to Bar 4 Deadlift 225/155 12 Slam Ball 30/20
Tuesday 01/10/2017
Strength Bench: 5 x 5 Core work: Tabata abs For time: 115/80-lb. thrusters, 10 reps 50 Double Unders 115/80-lb. thrusters, 8 reps 40 Double Unders 115/80-lb. thrusters, 6 reps 30 Double Unders […]
Monday 01/09/2016
Strength Back Squat 6 x 6 @ 68% WOD: 5 Rounds 1 minute row for Calories 1 minute Power Cleans 135/95 1 minute Bar facing burpees 1 minute rest Keep […]
Friday 01/06/2017
WARM UP: Stretch Klarissa’s Goodbye WOD: 4RFT 5 Burpees 9 Wall Balls 20 Double Unders 10 T2B 1 Tower Run 6 Pull Ups 20 Double Unders 17 HSPU We would […]
Friday1/5/2017
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, […]
Thursday 01/05/2017
Skill work: Kipping pull up/butterfly pull up WOD: CASH IN: 400 METER RUN 27-21-15-12-9-6 -Pull ups -Sit ups -Push ups (Push ups with 25lb plate on back) CASH OUT: 400 […]