Friday 08/25/2017
WOD:
Teams of 2:
600m Plate Run (45/25)
100 Power Snatches (75/55)
600m Plate Run (45/25)
75 Power Snatches (95/65)
600m Plate Run (45/25)
50 Power Snatches (115/80)
600m Plate Run (45/25)
Thursday 08/24/2017
***TANK TOP THURSDAY!***
Skill/Strength:
Snatch
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
WOD:
3 rounds
10 C2B Pull Ups
10 Front Squats (155/100)
10 Burpees
Extra Credit:
???
*REMEMBER to show off those guns you work so hard for
Wednesday 08/23/2017
There will be another order of “Chava Strong Xplode Fit Camp Shirts” that you can order in the gym in support of Coach Sal for his recent surgery. Shirts are still $20 and all proceeds will go to the Sanchez Family. Original order should be ready next Friday. Thank you all for your support! 👍🏼
Strength:
Back Squat
3 x 5 @ 75%
WOD:
4 x :20 seconds ON, :10 seconds OFF
Sit Ups
Deadlift (155/105)
Sit Ups
Deadlift (155/105)
*Complete all 4 sets of one movement before advancing to the next
Tuesday 08/22/2017
Barbell Conditioning:
EMOM x 8
2 Power Cleans + 2 Front Squats + 2 Push Jerks
(135/95)
WOD:
AMRAP 4
15 – 12 – 9
Wallballs (20/14)
Pull Ups
Max Calories on bike in time remaining
*REST 4 MINUTES*
AMRAP 4
15 – 12 – 9
Wallballs (20/14)
Pull Ups
Max Calories on bike in time remaining
*REST 4 MINUTES*
AMRAP 4
15 – 12 – 9
Wallballs (20/14)
Pull Ups
Max Calories on bike in time remaining
Monday 08/21/2017
Skill/Strength:
Hang Power Snatch
3 x 3 @ 70%
Overhead Squat
3 x 3 @ 70%
WOD:
For Time:
21 – 15 – 9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees
Friday 08/18/2017
WOD:
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
REST
13:00 – 20:00
800m Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
REST
23:00 – 27:00
400m Run
Max Thrusters (95/65) in time remaining
Thursday 08/17/2017
The return of…
Tank Top Thursday!
Come on in and wear your favorite tank top for the workout.
“Suns Out, Guns Out!”
Strength:
Bench Press
5 x 5 @ 70%
WOD:
3 rounds
500m Row
12 Burpees
21 Box Jumps (24/20)
Wednesday 08/16/2017
Skill/Strength:
Power Clean
5 x 5 @ 70%
WOD:
For Time:
15 – 10 – 5
KB Swings (70/53)
Toes 2 Bar
—————————————–
800m Run
—————————————–
5 – 10 – 15
KB Swings (70/53)
Toes 2 Bar
Heads up: Dust off those tank tops
Tuesday 08/15/2017
Barbell Conditioning:
EMOM x 6
Power Clean
Front Squat
Push Jerk
(135/95)
WOD:
AMRAP 3
18 Calorie Row
18 Burpees Over Rower
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
15 Calorie Row
15 Burpees Over Rower
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
12 Calorie Row
12 Burpees Over Rower
Max Thrusters (115/80)
Rest 3:00
AMRAP 3
9 Calorie Row
9 Burpees Over Rower
Max Thrusters (135/95)
Monday 08/14/2017
Skill/Strength:
Snatch
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
WOD:
3 rounds
400m Run
15 Clean & Jerks (115/80)
75 Double Unders
