Tuesday 5/9/2017
Strength Shoulder Press 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 WOD 4 Minute AMRAP 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 4 Minute AMRAP 21 Calorie Row 21 […]
Sal
Monday 5/8/2017
Strength Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 WOD 21 Thrusters (95/65) 21 KB Swings (70/53) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB […]
Friday 05/05/2017
WOD: 50 Cal Row 50 Box Jump Overs (24/20″) 50 Deadlifts (185/125) 50 Wallballs (20/14) 50 Ring Dips 50 Wallballs (20/14) 50 Deadlifts (185/125) 50 Box Jump Overs (24/20″) 50 […]
Thursday 05/04/2017
Strength: Bench Press 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5@ 85% WOD “Nancy” 5RFT: 400m Run 15 OHS (95/65)
Wednesday 05/03/2017
Strength: Deadlift 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5@ 85% WOD: 21 – 15 – 9 Calorie Bike Kettlebell Swing (53/35) then directly into… […]
Tuesday 05/02/2017
Strength: Shoulder Press: 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD: AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 […]
Monday 05/01/2017
Strength: Back Squat 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD: “Heartbreak Kid” 3 rounds 10 Front Squats (185/135) 20 C2B 50 […]
Wednesday 9/28/2016
Strength Deadlift 3×3 85%/90%/95% Skill Bar Muscle-up Progressions Lets try to have a solid 20 minutes of work for this part of the class. WOD 12 Minute AMRAP -2 Muscle-ups […]
Tuesday 09/27/2016
Strength/Flexibility ROMWOD WOD: 36-24-18-12-6 Wallball with 30/20 pound Slamball KBS 53/35 Mandatory 5 min break 500m Row 5 Burpees 400m Run 10 Burpees 300m Row 15 Burpees 200m Run 20 […]
Monday 9/26/2016
Strength Front Squat 5×5 Progressive Loading Try to finish as heavy as possible for the final set. Warm up the legs for the WOD. WOD -5 Squat Cleans 85% of […]