Thursday 02/23/2017
Strength: Bench Press 3×5 65% 75% 85% WOD: 27-21-15-9 T2B OHS (135/95) Over the bar burpees
Author: CFP
Wednesday 02/22/2017
Strength: Shoulder Press 3×5 65% 75% 85% WOD: 75 Calorie Row 100 DU 800 Meter Run 100 DU 75 Calorie Row
Tuesday 2/21/2017
Strength: Back Squat 3×5@ 65%/ 75%/ 85% WOD 4 Rounds for time 21 Over Head Squats (95/65) 12 Bar Facing Burpees Extra Credit Tabata Abs!!
Friday 02/17/2018
STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!! Happy Birthday Coach Ramos!!!
Thursday 02/16/2017
STRENGTH: Shoulder Press 1 round MAX Then… AMRAP 10 75 Wallballs (20/14) 60 Calorie Row 45 Snatches (75/45) 30 Pull-ups
Wednesday 02/15/2017
STRENGTH: Front Squat 1 round MAX Then… (If time permits) For time: 50 Clean & Jerks (135/95) *EMOM: Complete 6 T2B – starting with T2B
Tuesday 02/14/2017
STRENGTH: Bench Press 1 Round MAX Then… (If time permits) “Diane” 21-15-9 Deadlift (225/155) HSPU
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