Wednesday 4/13/2016
Strength: Wendler Deadlift Buy In: 1 Tower Run 21-15-9 Deadlift 275/185 Bar Facing Burpees Cash Out: 1 Tower Run
Joseph
Tuesday 4/12/2016
Strength: Wendler Shoulder Press WOD: Part 1, 9 Minute EMOM Technique work, add weight every 3rd minute. (Snatch, High-Pull,Power Snatch,OHS,Squat Snatch) WOD: Part 2, For Time 10 Squat Snatch 75/55 50 […]
Monday 4/11/2016
Strength: Wendler Back Squat WOD: For Time 50 Wall Balls 20/16 50 Hand Release Push-ups 50 Lunges 50 Air Squats 50 Wall Ball Sit-ups 20/16
Thursday 3/3/2016
Strength: Wendler Bench Press WOD: For Time 15 Pull-ups 500 Meter Row 50 Thrusters 10 Pull-ups 750 Meter Row 40 Thrusters 5 Pull-ups 1000 Meter Row 30 Thrusters “All Pistoleros, […]
Tuesday 02/02/2016
Strength: Wendler Back Squat WOD: 10 minute clock: minute 0-2: 2 rounds of 6 snatches and 6 box jumps (95lb and 24″) -rest after completing all reps until beginning of […]
Friday 01/08/2016
WOD “The Ghost” 6 Rounds (1 minute per station) Calorie Row Burpees Double Unders Rest 1 Minute Designed for Professional Boxer Robert “the Ghost” Guerrero to mimic a 6 round […]
Tuesday 01/05/2016
Strength: 5×5 Bench Press, Progressive Load WOD: “Klepto” 4 Rounds for Time 27 Box Jumps (24/20) 20 Burpees 11 Squat Cleans (145/105) Reminder: The Gym will be closed on Wednesday […]
Monday 1/4/2016
Strength Wendler Back Squat WOD 21-15-9 -Russian Kettelbell Swings 70/44 -Sit-ups -Toe 2 Bar -Calorie Row I know most of you guys wanted to start the New Year with some […]
Tuesday 12/29/2015
Strength: Wendler Back Squat WOD: 2 Rounds 50 Wall Balls (20/16) 40 Walking Lunges 45lb Plate 30 Hand Release Push Ups 20 Box Jumps (24/20) 10 Man Makers (45/25)
Monday 12/28/2015
Strength: Wendler Shoulder Press Skill Work: 7 minute EMOM Clean complex: @ 50% of 1RM of your Power Clean 1 High Hang Clean 1 Hang Clean 1 Power Clean 1 Squat […]