Wednesday 1/25/2017
Strength: Front Squat 3X5 @ 73% 3X3 @ 78% 3X1 @ 85% WOD: 12 Min EMOM Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) […]
Author: CFP
Tuesday 1/24/2017
Strength: Shoulder Press WOD: 5RFT 10 Snatches 115/95 10 Box Jump Overs 24/20
Monday 01/23/2017
Strength: 6×6 Back Squat @73% “The Seven” 7 rounds for time 7 Handstand Push-ups 7 Thrusters (135/95#) 7 Knees-to-Elbows 7 Deadlifts (245/185#) 7 Burpees 7 Kettlebell Swings (70/53#) 7 Pull-ups
Friday 01/20/2017
Strength: Back Squats: 10×3 @ 80% WOD: TRUMP/PRYOR BDAY WOD! Buy In: 45 Burpees Over Bar (For our 45th President) 29 Thrusters 95/65 29 Pull Ups 29 Snatches 95/65 […]
Thursday 01/19/2017
Strength: Strict Landmine Rows 5 x 5 90/60 WOD: 4 Rounds for time. 50 Walking Lunges 500 Meter Row 20 Push ups 20 Sit ups 50 Double Unders
Wednesday 01/18/2017
Strength: Front Squats 3×5 @ 67% 3×3 @ 72% 3×1 @ 81% WOD: You must load your own bar during the workout! 10 Cleans @ 115/75 10 Pull ups 10 […]
Tuesday 01/17/2017
Strength: Back Squats 7 x 5 @ 70 WOD: 5 Rounds 4 minutes of work/4 minutes of rest. 30 Cal Row 12 Burpees 10 Meter Shuttle Runs Each round will […]
Friday 01/13/2017
Back Squats 8×4 @ 78% First rep of each set hold a two second pause at bottom. WOD Clean + Jerk 135/95 10…9…8…7…6… and so on until 1. Pull ups […]
Thursday 01/12/2017
STRENGTH: Strict Press: 5 Sets to establish a working 1RM for the day. Use your Max for the day, add 30% and preform 3×3 Push Press/Jerk WODS WOD A) 1 […]
Wednesday 01/11/2017
Strength: Front Squats 3×5 65% 3×3 70% 3×1 75% AMRAP (15 Min) 2 Wall Walks 12 Toes to Bar 4 Deadlift 225/155 12 Slam Ball 30/20