Thursday 01/05/2017
Skill work: Kipping pull up/butterfly pull up WOD: CASH IN: 400 METER RUN 27-21-15-12-9-6 -Pull ups -Sit ups -Push ups (Push ups with 25lb plate on back) CASH OUT: 400 […]
Mario “B”
Tuesday 11/08/2016
WOD: 21, 15, 12, 9 HPU Hang Snatch @95/75 STRENGTH: Strict Shoulder Press 5×3 @ 70%
Monday 11/07/2016
STRENGTH: Power Clean 10 x 3 @ 80% of 1rm WOD: 5 RFT 9 Power Cleans 135/95 15 Box Jumps 24/20 20 T2B
Friday 11/04/2016
WOD: “Loredo” 6 Rounds 24 Air Squats 24 Push Ups 24 Walking Lunges Run 400m Also, we would like to say Good Luck to all our athletes competing in this weekend’s […]
Thursday 11/03/2016
WARM UP: 20 Min. Stretching WOD: 4 ROUNDS 1 Tower 1 Lap 20 Sit ups 20 Push ups
Wednesday 11/2/2016
STRENGTH: Squats 4 x 6 @ 70% WOD: For Time 50 Wall Balls 20/16 40 Burpees 30 Power Snatches 95/65 20 T2B 10 Bear Complex 95/65
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
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 […]
Thursday 09/15/2016
STRENGTH DEADLIFT 5X5 OF 75% OF 1 REP MAX WOD 20 MINUTE AMRAP 7 DEADLIFTS @185/105 8 BURPEES OVER BAR 9 LUNGES WITH WALL BALL 10 WALLBALLS
Wednesday 09/14/2016
Strength: Bench Press 4 x 5 @ 70% WOD: CHIPPER 80 DOUBLE UNDERS 70 SIT UPS 60 PUSH UPS 50 EVIL WHEELS 40 WALL BALLS 30 TOES TO BAR 20 […]