Entries by admin

092617

STRENGTH EMOM X 8 2 overhead squats @ 70% (from the floor) WOD AMRAP 4 3 rounds 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) with remaining time max calories on the rower. Rest 4 minutes 2 rounds 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) with […]

092517

STRENGTH EMOM X 8 1 Hang Power Snatch + 1 Power Snatch (70%) WOD 6 RFT 8 thrusters 135/95 8 bar facing burpees

092217

SKILL Strict Pull Ups 6×7 Pistols 6×12 (6 per leg) * try and superset these movements. WOD 3 Rounds for time 400 meter run 21 KB snatches 53/35 12 Ring Dips

092117

STRENGTH Hang Snatch (Below the knee) Every 2 minutes for 12 minutes 3 reps @ 70% WOD 8 AMRAP 10 burpees 10 toes to bar

092017

STRENGTH Deadlift 3×3 @ 90% WOD For Time 80 double unders 80 air squats 800 meter run 400 meter plate run 45/25 40 KB swings 53/35 40 calorie row

091917

STRENGTH Bench Press 5×5 (heavier than last week) WOD 12 AMRAP – Climb the ladder 3 – Sumo Deadlift High Pulls 3 – Chest To Bar Pull Ups 30’ft Handstand Walk 6,6, 9,9, 12, 12, etc until time expires Scaled Versions Pull ups Wall walks (Nose and toes touch the wall – 3 per round)

091817

STRENGTH Back Squat 5×5 @ 78% WOD 8 AMRAP 4 Cleans 155/105 4 Bar Muscle Ups Scaled B – Chest To Bar Pull Ups Scaled C – Pull Ups

091517

STRENGTH Snatch 2@ 60% 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% WOD 4 Rounds AMRAP 3 Row 500/400 meters Max burpee box jump overs 24/20 1 min rest

091417

STRENGTH Back Squat 5×5 @ 75% WOD Hand Stand Push Ups 15 HSPU 1 min rest 12 HSPU :45 Sec rest 9 HSPU :30 Sec rest 6 HSPU :15 Sec rest 3 HSPU

091317

STRENGTH Push Press 2×5 @ 75% 2×3 @ 80% WOD AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Burpees