WOD March 31st
Strength: 5×5 Weighted Pull Ups
WOD:
21-15-9 Reps of:
Goblet Squat 80/70/53/35#
Kb Swing (use the same KB you used for goblet Squats)
Ring Dips
CORE: one hand farmers walk 100m x4 and 50 Back Extensions
WOD March 30th
Strength: 3×5 Bench Press
WOD:
5 Rounds For Time
5 Pull ups
10 Box Jumps
15 KB swings
20 Ball Slams
CORE: tabata planks
WOD March 29th
Strength: 5×5 Clean
WOD: 7 Min AMRAP
5 Thrusters 95/55#
10 Toes to Bar
CORE: 3×15 Half Moons/ one arm DB farmer’s walk 100m 2x’s each arm
WOD March 28th
Technique: push jerk
for time:
100 meter sprint
20 one arm overhead walking lunge (10 each way) 53/35
20 pull-ups
30 box jumps
30 ball slams 20/15
20 double unders (40 single)
20 ring dips (sub box dip)
30 kettle bell swings 53/35
30 sit-ups
20 sumo squat high pull kettlebell 53/35
20 dumbbell push press 45/25
100 meter
core: 100 ab mat sit-ups
WOD March 27th
Strength: 3×5 Back Squat
WOD:
3 Rounds
15 DB Thrusters 45/25
20 Toes to Bar
30 Air Squats
20 Games Push Ups
Burpee Suicides
CORE: 3×20 Half Moons
WOD March 26th
Strength: 3×5 Front Squat
WOD:
3 rounds for time:
Row 750m
15 Hang Clean 95/55#
15 Push Press 95/55#
CORE: 3×15 Stir the pot/ 50 GHD Sit ups
WOD March 25th
Here is the front of our Shirts that are coming soon!!!
Strength: 3×5 Shoulder Press or find 1 rep max
WOD:
“Black Jack”
21 Box Jumps
21 KB Swings 70/53/35/18#
21 Back Extensions
21 Plate Overhead Lunges 45/25#
21 Knees to Elbows
CORE: 3×15 Plate Sit ups and 3×10 KB Pass Unders (Holding a lunge position pass the KB underneath the front leg 10xs each leg per set)
WOD March 24th
Strength: 5×5 Snatch Balance
WOD:
3 rounds
21-15-9x reps
Burpee tuck-jumps
Pull-ups
Sit-ups
CORE:
100 Russian Twists for time
WOD March 23rd
Strength: 3×5 Deadlift
Wod:
20-2 reps by 2’s of Ring Push ups
alternate with
1-10 reps by 1’s of Power Clean 135/95#
20 ring pushups
1 clean
18 ring pushups
2 clean
16 ring pushups
3 clean
and so on.
until you hit 2 ring push ups and 10 cleans.
CORE: 30 GHD sit ups/ 50 Back Ext
Week of March 28-April 1st
The week of March 28th-April 1st there will not be morning classes. I’am attending a coaching seminar. Sorry if this causes an inconvience.