Tuesday 02/14/2017
STRENGTH: Bench Press 1 Round MAX Then… (If time permits) “Diane” 21-15-9 Deadlift (225/155) HSPU
Month: February 2017
Monday 02/13/2017
MAX WEEK! Back Squat 1 Round MAX Then… (If time permits) “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups
Friday 02/10/2017
Ab Work: 4:00 Sit Ups 1:00 Rest 3:00 Sit Ups 1:00 Rest 2:00 Sit Ups 1:00 Rest 1:00 Sit Ups WOD: 5 Rounds 1:00 Squat Cleans (135/95) 1:00 Burpee DB/KB […]
Thursday 02/09/2017
STRENGTH: Shoulder Press 8 x 4 @ 75 % WOD: AMRAP 18 minutes 30 Push Jerks (115/80) 30 Box Jumps (24/20) 30 Calorie Row 30 Toes 2 Bar
Wednesday 02/08/2017
STRENGTH: Back Squat 6 x 6 @ 55% WOD: 30 Floor Press (135/95) 20 Floor Press (155/105) 10 Floor Press (185/105) Rest 3:00 30 Front Squat (135/95) 20 Front Squat […]
Tuesday 02/07/2017
Row Conditioning: 3 sets of: 5 x 200m, 00:20 rest Rest 1:00 between sets WOD: 5 RFT 10 Power Cleans (135/95) 10 Bar-Facing Burpees
Monday 02/06/2016
SKILL: Snatch Skill Work (30 minutes) Snatch pull Snatch Squat Snatch WOD: 21 – 15 – 9 Squat Snatch (95/65) Pull Ups
Friday 2/3/2016
STRENGTH: Back Squat 10 x 3 @ 85% WOD: 6RFT 7 Burpee BJ (24/20″) 14 T2B 21 Calorie Row Rest 1:00 after each round
Thursday 2/2/2016
Strength/Skill: HSPU 10 EMOM Even Minutes: 10 Pull-ups Odd Minutes: 7 HSPU Core Workout: 3 Min Sit-ups/1 Min rest, 2 Min Sit-ups/1 Min rest, 1 Min Sit-ups/1 Min rest. WOD: Ascending […]