Thursday 05/04/2017
Strength: Bench Press 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5@ 85% WOD “Nancy” 5RFT: 400m Run 15 OHS (95/65)
Author: CFP
Wednesday 05/03/2017
Strength: Deadlift 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5@ 85% WOD: 21 – 15 – 9 Calorie Bike Kettlebell Swing (53/35) then directly into… […]
Tuesday 05/02/2017
Strength: Shoulder Press: 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD: AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 […]
Monday 05/01/2017
Strength: Back Squat 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD: “Heartbreak Kid” 3 rounds 10 Front Squats (185/135) 20 C2B 50 […]
Friday 4/28/2017
Bergeron Beep Test 7 Thrusters (RX: 75/55 MOD: 35/25) 7 Pull Ups (Jumping Pull ups) 7 Burpees On the minute for as long as possible! Once you are done with the […]
Thursday 4/27/2017
Strength: Deadlift WOD: 25 Minute Partner AMRAP Partner A completes 500m row while Partner B works on Hang Cleans/Sit Ups. Partner A continues to work where Partner B left off. The […]
Wednesday 4/26/2017
Strength: Shoulder Press WOD: Rowing Conditioning AMRAP AMRAP 4: 18 OHS (95/55) 18 Bar-Facing Burpees Max Cal Row Rest 4:00 AMRAP 4: 15 OHS (115/75) 15 Bar-Facing Burpees Max Cal […]
Tuesday 4/25/2017
Strength: Bench Press 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Max Reps @ 80% Rowing Conditioning: 10 Min EMOM EMOM: 10 Cal Row WOD: For […]
Monday 4/24/2017
Strength: Back Squat 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 80% WOD: 3 RFT 25 GHD Sit Ups (If GHD not available athlete […]
Friday 4/21/2017
WOD: 2 Rounds For Time 400 M Run, 26 HRPU 400 M Run, 26 KBS 53/35 400 M Run, 26 GHDSU(or T2B) 400 M Run, 26 Deadlifts 155/105 400 M […]