Friday 6/29/2018
“Filthy 50” -50 Boxjumps 24/20 -50 Jumping Pull—Ups -50 KBS 53/35 -50 Walking Lunges -50 K2E -50 Push Press 45/25 -50 Bent over Row 45/25 -50 Wallballs 20/14 -50 Burpees […]
Month: June 2018
Thursday 6/28/2018
Skill/Strength 3-1 minute rounds MAX EFFORT Handstand Push-Ups 1min Rest between sets Scale according to your skill Level WOD For Time -400m Run -30 BEAR COMPLEX 135/95 -400m Run 20 […]
Wednesday 6/26/2018
Strength/Skill Back/Front Squat 3×70% 3×80% 3%90 WOD 3 Rounds -40 DB Snatch 45/25 -150ft Lunges w/DB 10 Burpees After each Round!!!!!
Tuesday 6/26/2018
Strength/Skill 15min EMOM -Press -Push Press Push Jerk We will start at 75 % and every 5 minutes will go up 5%. WOD 12min AMRAP 2,4,6,8,10….. -Push Press -Box Jump […]
Monday 6/25/2018
Strength Bench Press 3×70% 3×80% 3×90% WOD 24-21-18-15-12-9-6 -Cal Bike -Push-Ups -Wallballs 20/14
Friday 06/22/2018
“The Seven“ 7 rounds 7 HSPU 7 Thrusters (135/95) 7 Knees 2 Elbow 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pull Ups A suicide bomber killed seven […]
Thursday 06/21/2018
Strength: Shoulder Press 5 @ 65% 5 @ 75% 5 @ 85% WOD: 3 – 8 minute rounds 500/400m Row 400m Run 15/10 Calorie Bike 10 Goblet Squats (70/53) *1 […]
Wednesday 06/20/2018
Strength/Skill: Cleans 5 @ 65% 5 @ 75 % 5 @ 85% WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 […]
Tuesday 06/19/2018
Strength: Bench Press *Increase working MAX by 5lbs 5 @ 65% 5 @ 75% 5 @ 85% WOD: ”Tabata This!” Row Air Squat Pull Up Push Up Sit Up *1 […]
Monday 06/18/2018
Strength: Back Squat *Increase working MAX by 10lbs 5 @ 65% 5 @ 75% 5 @ 85% WOD: 21 – 18 – 15 – 12 – 9 T2B OHS (95/65) […]