Thursday 6.22.17

Thursday 6.22.17

Strength/Skill: Clean, 3 x 1, every 90 seconds Find 1 rep max Build Up during the Warm Up, Make your Attempts/Sets Valuable ! WOD: 28 min Partner AMRAP 1) AMRAP, Partner A begins with : Run 1 lap 8 Power Cleans 115/75 6 SDHPs 115/75 4 DB/KB Single-arm Squat Cleans (2...
Wednesday 6.21.17

Wednesday 6.21.17

Strength/Skill: Strict Press, 5 x 3, every 90 seconds WOD: 5 RFT, working in intervals Row 20/14 Cals 10 – 8 – 6 – 4 – 2 S2O (Starting 135/95) every round increase the weight on the S2O: M – 135 – 145 – 155 – 165 –...
Tuesday 6.20.17

Tuesday 6.20.17

Strength/Skill: Toes to Bar, 50 or 30 for time (know to choose? If you can complete 30 toes to bar in under 2 minutes then you should be doing 50) 7 min cap WOD: Death By Snatch (135/95) – 1, 2, 3, 4, etc. T2B – 2, 4, 6, 8, etc. BJOs (24/20) – 3, 6,...
Monday 6.19.17

Monday 6.19.17

Strength/Skill: Back Squats, 6 x 3, starting at 60% 3 – 5 second negative, then aggressive up every 90 seconds WOD: Chipper For Time 130 Double Unders 40 HSPUs 30 Pistols (2 for 1) 40 HSPUs 130 Double Unders 25 min cap The News: THE BOX WILL BE CLOSED FROM...
Friday 6.16.17

Friday 6.16.17

Strength/Skill: Push Press, 5 x 3, every 2 minutes 3 – 5 second negative on each rep WOD: Fight Gone Bad, 3 rounds Wall Ball (20/14) SDHP (75/50) Box Jump (24/20) Push Press (75/50) Row Calories 1 min rest Perform each movement for 1 minute completing as many...
Thursday 6.15.17

Thursday 6.15.17

Strength/Skill: Deadlift, 5 x 3, 80%, EMOM WOD: Partner Speed Ladder For time: 10 – 1 Deadlifts (225/155) 1 – 10 HSPUs Person A does 10 DL’s and 1 HSPU THEN Person B does 10 DL’s and 1 HSPU Person A does 9 DL’s and 2 HSPU THEN Person B...
Wednesday 6.14.17

Wednesday 6.14.17

Strength/Skill: Bent Over Row & Floor Press Every minute, alternating exercises for 10 minutes 5 Bent Over Row 5 Floor Press Minute 1 perform 5 rows, minute 2 perform 5 floor presses, min 3 back to rows, etc. 5 sets of each exercise Tempo: 2 Second Up, 1 Second...
Tuesday 6.13.17

Tuesday 6.13.17

Strength/Skill: Back Squats, every 2 minutes 2 x 5 @ 70% 2 x 3 @ 85% 2 x 1 @ 90% (feel free to attempt a new 1RM) WOD: For Time 21 – 15 – 9 – 6 – 3 of: Clean and Jerks with Slam Ball (50/30) (focus on straight elbows and shrug when hips come to...
Monday 6.12.17

Monday 6.12.17

Strength/Skill: Snatch, 4 x 1, every 90 seconds Find new 1RM Coaches, please record new 1RMs in the computer WOD: For Time Cash in: Run 1 Mile (9 laps) – record score, then: 5 Rounds of: 5 Hang Snatches (115/75) 5 Overhead Squats (115/75) 5 SDHPs (115/75)...
Friday 6.9.17

Friday 6.9.17

Strength/Skill: Snatch, 5 x 3, every 90 seconds Touch and go, work on the transition WOD: 20 min AMRAP Run 2 laps 15 Box Jumps (30/24) 5 Power Snatches (125/80) The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check out my Blog: Here Check...
Thursday 6.8.17

Thursday 6.8.17

Strength/Skill: HSPU, 2 x 25, 4 min cap on each set (scale accordingly), 2 min rest between sets WOD: 25 RFT 5 Wall Balls (30/20) 3 Burpees to Target 1 Squat Clean (185/125) 32 min cap The News: Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez Check...
Wednesday 6.7.17

Wednesday 6.7.17

Strength/Skill: Deadlift, 4 x 5, Every 2 min, Attempt a 5RM (coaches, put 5rm on spreadsheet) No mixed grip for today WOD: For Time Ready, set, go: Cash in: 100 Double Unders then without rest into 3 Rounds of: 10 Deadlifts (225/155) 25 Abmat situps 3 Rope Climbs then...
Tuesday 6.6.17

Tuesday 6.6.17

Strength/Skill: Clean and Jerk, 6 x 1, every 90 seconds Split Jerk is acceptable WOD: For Time Stations 30 Cleans (135/95), 20 S2O (135/95) 30 Pullups, 40 HRPUs 35/24 Bike cals, 35 American KBS (70/50) 8 minutes at each station No rest between stations Start athletes...
Monday 6.5.17

Monday 6.5.17

Strength: Back Squats, 4×2, Every 2 minutes Start at 70% First Rep – Slow & Controlled up and down  (5sec rep) Second Rep – Normal Speed going down then Aggressive Drive Up WOD: 10 min AMRAP 10 DB/KB Walking Lunge (35’s/25’s) 1 for 1 7...
Friday 6.2.17

Friday 6.2.17

Strength/Skill: Strict Hollow Body Pullups & HSPUs 5 – 4 – 3 – 2 – 1 Strict Hollow Body Pullups 10 – 8 – 6 – 4 – 2 HSPU (Challenging) 8 min cap WOD: 25 min AMRAP 50 Double Unders run 1 lap 15 HSPUs run 1 lap 15 C2Bs...