Thursday March 9 2017
Strength: Strict Press Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD 3 RFT 10 Box Jumps (24/20) 15 KBS […]
Author: CFP
Wednesday March 8 2017
Strength: Deadlifts!! Use 90% of Max as working max. Set 1 – 5 @ 75% Set 2 – 3 @ 85% Set 3 – 1+ @ 95% WOD AMRAP 6: […]
Tuesday March 7 2017
Strength: Bench Press Use 90% of max as working max. Set 1- 5 @ 75% Set 2- 3 @ 85% Set 3- 1+ @ 95% WODS: Players choice! Either complete […]
Monday March 6 2017
Strength Back Squats Use 90% of 1RM as your working max. Example if your max is 320, use 288 as working max. Set 1 – 5 rep @ 75% Set […]
Friday 03/03/2017
“17.2” Rx: 12 minute AMRAP 2 rounds of: 50 ft weighted walking lunge (25 ft each way) [50/35 lb dumbbells in each hand] 16 Toes-to-bar 8 Power Cleans (50/35 lb […]
Thursday 03/02/2017
Strength: Shoulder Press 3 x 3 70% 80% 90% WOD: 2 RFT: 10 Thrusters (155/105#) 25 C2B Pull-ups
Wednesday 03/01/2017
Strength: Front Squat 80% 3×3 WOD: 6RFT: 10 Deadlifts (225/155#) 10 Wallballs (30/20#) 10 T2B 10 Box Jump-Overs (24/20″)
Tuesday 02/28/2017
Strength: Bench Press 3 x 3 70% 80% 90% WOD: 3 rounds 24 Calorie Row 21 Power Cleans (115/80) 18 Front Rack Lunges (115/80) 15 Over-the-bar Burpees
Monday 02/27/2017
Strength: Back Squat 3×3 70% 80% 90% WOD: AMRAP 4: 30 DU 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: […]
Friday 02/24/2017
WOD: “17.1” For Time: (20 minute cap) Rx: 10 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs (24/20) 20 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs (24/20) 30 Dumbbell Snatches […]