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 […]
Author: CFP
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 […]
Wednesday 2/1/2017
Strength: Front Squat 3X5 77% 3X3 81% 1X1 88% 1X1 90% 1X1 92% 1X1 95% WOD: 18 Minute AMRAP 80 Wallballs (20/14) 60 Calorie Row 40 Snatches (95/75) 20 OHS […]
Tuesday 1/31/2017
Stamina Conditioning 12 Minute EMOM Odd: 50 Double-unders Even: 12 Kipping HSPU WOD: 10 Minute EMOM Min 1-5 = 3 Power Snatches 135/95 Min 6-10 = 6 Clean & Jerks 155/115 […]
Monday 1/30/2017
Strength: Back Squat 7×5 @ 75% WOD: 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (53/35)
Friday 1/27/2016
Strength: Back Squat 8X4 @ 83% – First rep of each set, 2 second pause at the bottom. WOD: Partner WOD For Time Teams of 2: 150 Cal Row 100 […]
Thursday 1/26/2017
Strength: Stiff Legged Deadlifts 5X10 (Select a challenging weight) WOD: 2 Rounds For Time 21 OHS (95/65) 21 C2B Pull-ups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees