Friday 5.26.17

Friday 5.26.17

Strength/Skill: Deadlift “Partials” Floor to knee, then back down 6 x 3, every 90 seconds WOD: 19 min AMRAP 10 Pistols (1 for 1) 5 Deadlifts (275/185) 10 HSPUs The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check out my Blog:...
Thursday 5.25.17

Thursday 5.25.17

Strength/Skill: Back Squat, 3 x 3, every 2 minutes Find 3RM (Coaches: update spreadsheet) WOD: AMRAPs 8 min AMRAP: 50 Double Unders 15 Pullups 7 Ring Dips Rest 3 minutes/record score 8 min AMRAP, reverse order: 7 Ring Dips 15 Pullups 50 Double Unders Record score 2...
Wednesday 5.24.17

Wednesday 5.24.17

Strength/Skill: Clean & S2O Complex, 4 x 1, every 2 minutes 1 Power Clean + 1 Jerk + 1 Cluster = 1 Complex WOD: For Time 30 T2B 15 Cluster (135/85) 20 T2B 10 Cluster (135/85) 10 T2B 5 Cluster (135/85) 2 min accumulated plank after each round of clusters 22 min cap...
Tuesday 5.23.17

Tuesday 5.23.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds 1 Power Snatch + 1 High Hang Snatch + 1 Overhead Squat = 1 Complex WOD: Partner Intervals, for time 5 BJOs (24/20) 5 HRPUs 5 Hang Snatches (95/65) 30 min cap Person A 1 round, person B 1 round, person A 2 Rounds,...
Monday 5.22.17

Monday 5.22.17

Strength/Skill: Front Squat, 4 x 1, Every 2 min Find new 1RM (adjust in spreadsheet) WOD: 20 Min AMRAP Ready, set, go: Buy in, For Time of: 30 Burpees Row 500 meters Bike 30/21 calories record score then without rest continue into the following AMRAP with the...
Friday 5.19.17

Friday 5.19.17

Strength/Skill: Deadlifts & Russian swings 4 rounds, every 2 minutes: 5 Deadlifts @ 70% 10 Russian Swings (70/55) WOD: For Time Ready, Set, Go… Cash-in: Row 1000 meters, record score then, without rest, move into… 30 – 20 – 10: DB/KB snatch...
Thursday 5.18.17

Thursday 5.18.17

Strength/Skill: Front Squats, 5 x 5, 65%, every 2 minutes Focus on contrast of speeds slow/controlled eccentric (down), followed by an aggressive concentric (up) WOD: For Time 5 rounds of: 3 Thrusters (135/95) 3 Toes to Bar 4 rounds of: 6 Thrusters (115/75) 6 T2B 3...
Wednesday 5.17.17

Wednesday 5.17.17

Strength/Skill: Bent Over Row and Floor Press Minute 1 – Bent Over Row, Min 2 – Floor Press, Min 3 – Bent Over Row, Min 4 – Floor Press…etc….for 5 rounds in total 5 x 3 E2MOM Every minute switch exercises One full set will be done...
Tuesday 5.16.17

Tuesday 5.16.17

Strength/Skill: Power Cleans, 5 x 2, every 90 seconds Build up to a heavy set of 2 reps WOD: For Time Ladder Run 1 Lap to start every round Cleans (185/125) – 10, 8, 6, 4, 2 Wall Balls (30/20) – 20, 18, 16, 14, 12 1 Lap, 10, 20 – 1 lap, 8, 18 –...
Monday 5.15.17

Monday 5.15.17

Strength/Skill: Back Squats, 5 x 5, 70%, every 2 minutes Focus: Contrast of Speeds – Controlled Eccentric (down) followed by an Aggressive Concentric (up) WOD: 20 min AMRAP 5 HSPUs 5 Box Jumps (30/24) 5 American KB swings (70/50) Every 5 rounds of the above...
Friday 5.12.17

Friday 5.12.17

Strength/Skill: Front Squats, 4 x 8 @ 70%, every 2 minutes WOD: 15 minute Ladder Burpees – 5, 10, 15, 20, 25…etc Thrusters (115/75) – 2, 4, 6, 8, 10…etc sprint 100 meters after each round The News: Community Spotlight: Kyle McSpedon, Mike...
Thursday 5.11.17

Thursday 5.11.17

Strength/Skill: Deadlift & Broad Jump Every 2 minutes for 4 rounds: 3 Deadlifts – Singles; A Pause (1-2s) with barbell at knee height prior to extending hip 5 Broad Jumps (Max Effort) WOD: For Time 30 HSPUs (challenging HSPU) 30/21 Bike Cals 20 HSPUs 20/14...
Wednesday 5.10.17

Wednesday 5.10.17

Strength/Skill: Row Intervals, 8 x 100 meters alternate with a partner, or 1 : 2 work to rest ratio (1 min max rest) WOD: 25 min Death By Clean (135/95) – 1, 2, 3, 4, 5…etc Wall Balls (30/20) – 3, 6, 9, 12, 15…etc ABMAT situps – 3, 6, 9,...
Tuesday 5.9.17

Tuesday 5.9.17

Strength/Skill: Back Squats, 4 x 8 @ 75%, every 2 minutes WOD: AMRAP 5 Overhead Barbell Lunge steps, 2 for 1 (95/65) 10 Power Snatches (95/65) 15 Box Jumps (24/20) you will work on the AMRAP for 3 minutes, then take a 1 minute rest then work on the AMRAP for 4...
Monday 5.8.17

Monday 5.8.17

Strength/Skill: Push Jerk, 4 x 3, every 2 minutes Find 3RM (coaches, please update 3RM if applicable) WOD: 10 RFT 10 BF Situps (20/14) aka. Weighted ABMAT sit up holding a wall ball 5 S2O (155/105) 1 Muscle Up (mod: 3 modified muscle ups) Then 30 second ACCUMULATED...