Friday 8/31/2015
31 Heroes WOD 31 Minute AMRAP Partner Work Out -400M Run with plate 45/25 -8 Thrusters 155/105 -6 Rope Climbs -11 Box Jumps 30/24 While one partner is doing the plate carry, […]
Month: July 2015
Thurday 7/30/2015
“Cindy” AMRAP 20 minutes -5 Pull-ups -10 Push-ups -15 Air squats
Wednesday 7/29/2015
Indicator Test -1 Mile Run -Push-ups -Sit-ups If time permits and you still need a max on a lift go ahead and complete so we can start with new numbers […]
Tuesday 7/28/2015
MAX SQUAT!!! WOD (If time permits) 10 minute AMRAP -5 Squat Cleans 135/95 -10 Hand Realase Push-ups
Monday 7/27/2015
1 Rep MAX!!!! For Bench Press/Dead Lift/Press Make sure warm up good for every lift.
Friday 7/24/2015
Happy Birthday Brian Cortez!!! “BOSS WOD” 37 Minute AMRAP Every 7 minutes 1 tower run. -2 Deadlifts 275/155 -4 Handstand Push-ups -7 Box Jumps 24/20 -8 Kettle Bell Swings
Thursday 7/23/2015
ROLL OUT YOUR LEGS!!!! Strength Establish a 3 rep max for bench press. WOD 27-21-15-9 -Double Unders -Burpees -Calorie Row
Wednesday 7/22/2015
Strength Establish a 3 rep max for deadlift. WOD “BAMBI” -50 Front Squats 115/85 EMOM 3 Lunges -50 Lunges 115/85 EMOM 3 Front Squats
Tuesday 7/21/2015
Strength Establish a 3 rep max for shoulder press 3,3,3,3,3,…3 Keep it at sets of 3 incrementing the weight every time. WOD 20 min EMOM -2 Clean & Jerk 155/105 -2 […]
Monday 7/20/2015
Strength Establish a 3 rep max for squat. WOD 4 Rounds -30 Wall Balls -15 Pull-ups -5 Snatches 135/95 Remember that next week we are going to start to establish […]