Tuesday 11/01/2016
Strength: Deadlift 5 x 5 WOD: 20 minute AMRAP 7 Pull Ups 7 Air Squats 7 KB Swings 53/35 20 Calorie Row
Month: October 2016
Monday 10/31/2016
Strength: Bench Press 5 X 5 Last set will be an AMRAP WOD: 4 Rounds FT 10 Clean & Jerk 135/95 15 Box Jumps 24/20 20 Sit-ups 25 Double Unders […]
Friday 10/28/2016
Sam’s Farewell WOD k9 Rounds 155 lbs/105 lbs 8 Floor Press 6 Deadlift 4 Hang Cleans 2 Shoulder to Overhead End of conex & back with 1 KB (partner) 53/35 […]
Thursday 10/27/2016
WOD: Fran 21-15-9 Thrusters 95/65 Pull Ups Then… ROMWOD 30 minutes
Wednesday 10/26/2016
HEAVY LIFTING DAY 20-25 minutes Clean & Jerks Heavy Singles 1-1-1-1-1-1 Then.. Rest of time Front Squats Heavy Singles 1-1-1-1-1-1 Go as heavy as possible while maintaining good form.
Tuesday 10/25/2016
Strength: Bench Press 5 x 5 Progressive load End with a heavy set of 5… Push Yourself! WOD: 20 minute AMRAP 5 Toes 2 Bar 10 Push Ups 15 Lunges (walking […]
Monday 10/24/2016
WOD: For Time: 27 Calorie Row 21 Deadlifts 225/155 15 Burpee Box Jump Overs 24/20 9 Shoulder to Overhead 165/110 Strength Work: Sled Push & Farmer Carry
Friday 10/21/2016
WOD: “The Don“ 45 minute CAP (add 1 second for every rep not competed) 66 Deadlifts 110/75 66 Box Jumps 24/20 66 Kettlebell Swings 53/35 66 Knees to Elbows 66 […]
Thursday 10/20/2016
WOD: 30 minute Time Cap BUY IN: 2 Towers 5 Rounds 16 OH Plate Lunges 45/25 (walking or in place) Sled Push w/ no weight (end of conex and back) […]
Wednesday 10/19/2016
WOD #1: 10 minute EMOM Even Minutes: 3 Back Squats @ 75% of 1 RM Odd minutes: 20 Double Unders WOD #2: 20 minute CAP 21-15-9 Deadlifts 225/155 800m Run Cap […]