Tuesday 3.7.17

Tuesday 3.7.17

Strength: Back Squats, 10-8-5-3-1 Coaches, write 5RMs, 3RMs, and 1RMs on board The “RMs” should be used as a guideline Feel Free to hit a PR Begin with set of 10 @ 65% of 1RM Progressively Overload Perform a set every 2 mins WOD: 20 min Partner AMRAP 15...
Tues 1.3.17

Tues 1.3.17

Strength: Back Squat, 5×5, @90%, EMOM WOD: 15 Min AMRAP  Goal of today’s WOD is testing your ability to fight through the leg burn. I am also looking to see how well you can transition the bar from front rack to back rack. I am looking to see how you handle...
Mon 12.26.16

Mon 12.26.16

Strength: Back Squat, 5×5 @90% of 5RM (Find 5RM if they don’t have one) Every 90 Sec WOD: 3RFT 20 S2O (95/65) 10 Bar Facing Burpees (forward hop, lateral sprawl out) 20 SHDP (95/65) 10 Bar Facing Burpees 25 min cap Shout-outs, Box News & Events:...
Thurs 12.22.16

Thurs 12.22.16

Strength: Back Squat, 4×5, Every 2 Min (5RM) WOD: 3RFT 75 Double Unders 25 Hang Power Cleans (115/75) 5 Rope Climbs 20 min cap Shout-outs, Box News & Events: Riley M Bday December 28, 2016: Wellness Information...