Wednesday 9.20.17

Wednesday 9.20.17

How to adjust the rower monitor How to put the rower away Strength/Skill: Hollow Holds & Touch-and-Go Snatches Every 2 minutes for 3 rounds: 30 second Hollow Hold + 3 TNG Snatches @ 70% of 1RM WOD: Partner AMRAP, 28 minutes 30 Double Unders 20 Snatches (75/45) 10...
Tuesday 9.19.17

Tuesday 9.19.17

How to adjust the rower monitor How to put the rower away HAPPY 4 YEAR ANNIVERSARY KYLE AND JODI Strength/Skill: S2O & Adjusting the monitor on the rower WOD: A lot Every 2 minutes for 3 rounds (6 mins total): 15/10 Row cals 5 S2Os @ 70% of 1RM rest 3 minutes 12...
Monday 9.18.17

Monday 9.18.17

How to adjust the rower monitor How to put the rower away Strength/Skill: Back Squats, every 2 minutes 2 x 3 @ 80% of 1RM (minutes 0:00 – 2:00, 2:00 – 4:00) 2 x 2 @ 85% of 1RM (minutes 4:00 – 6:00, 6:00 – 8:00) 2 x 1 @ 90% of 1RM (minutes 8:00...
Friday 9.15.17

Friday 9.15.17

How to put boxes away Happy Bday Cornelius Strength/Skill: Toe Drags/Weighted Step-ups Minute 1:  8 reps with left leg Minute 2:  8 reps with right leg Holding 2 KBs/DBs at sides Continue alternating legs each minute 4 sets each leg (8 total) WOD: 19 min AMRAP 15...
Thursday 9.14.17

Thursday 9.14.17

Diana I – 2 year anniversary, Maritza Happy Bday How to put boxes away Strength/Skill: Snatch-grip Deadlifts, 5 x 6, every 90 seconds Use 1RM Snatch weight WOD: For Time Part 1)  21 – 15 – 9: Hang Snatches (95/65) Front Squats (95/65) 8 min cap rest...
Wednesday 9.13.17

Wednesday 9.13.17

How to put boxes away Strength/Skill: Power Clean, 6 x 2, every 90 seconds WOD: Partner Battle Part 1) Chipper Portion (scored part, for time): 10 Rope Climbs 75 BF Situps (20/14) 30 Power Cleans (165/105) Part 2) Transition Portion: 10/7 Bike Cals 15 HRPUs 25 min cap...
Tuesday 9.12.17

Tuesday 9.12.17

Happy bday Allen B and Jenna H! How to put boxes away Strength/Skill: Back Squats, 4 x 6, 75%, every 2 minutes Perform 6 Back Squats at 75% of your 1 rep max every 2 minutes for 4 rounds WOD: 11 RFT 5 Right-hand KB/DB Overhead Walking Lunges (50/35) 5 Left-hand KB/DB...
Monday 9.11.17

Monday 9.11.17

Happy Bday Angela R How to put boxes away Strength/Skill: Push Press and Push Jerk Complex 1 Complex = 1 Push Press + 1 Push Jerk 5 x 1 Complex, every 90 seconds from ground, no racks WOD: Mini Murph Run 4 laps 50 Pullups 100 Pushups, chest to deck 150 Air Squats Run...
Friday 9.8.17

Friday 9.8.17

Yomaira 3 year anniversary, Happy Bday Ryan L HOW TO: PUT JUMP ROPES AWAY Strength/Skill: Single-arm DB Shoulder to Overhead 3 x 5 each arm, every 2 minutes 3 rounds of 5 reps with each arm, every 2 minutes WOD: Pyramid, for time Run 3 laps 25 Ring Pushups 50...
Thursday 9.7.17

Thursday 9.7.17

HOW TO: PUT JUMP ROPES AWAY KERRY K 2 YEAR ANNIVERSARY. RAJ BDAY Strength/Skill: Bench Press, 4 x 5, every 2 minutes 4 sets of 5 reps every 2 minutes Build up to a heavy set of 5 Coaches: If space is an issue use Floor Press. WOD: For Time – Intervals With 3...
Wednesday 9.6.17

Wednesday 9.6.17

HOW TO: PUT JUMP ROPES AWAY Strength/Skill: Bike Intervals 3 rounds of 20/14 Bike Calories Rest 1 minute between rounds 2 minute cap on each round WOD: 20 min LADDER 5 Wall Balls (30/20) (10,15,20…) 30 Abmat situps (30 every round) 5 Pullups (10, 15, 20…)...
Tuesday 9.5.17

Tuesday 9.5.17

HOW TO: PUT JUMP ROPES AWAY Strength/Skill: Front Squats, 6 x 3 @ 75%, every 90 seconds 6 rounds of 3 Front Squats at 75% of your 1 rep max every 90 seconds WOD: 5 RFT 10, 8, 6, 4, 2 Squat Cleans @ 60% of 1RM Clean 50 Double Unders 10 T2B 15 min cap Round 1: 10 Squat...
Friday 9.1.17

Friday 9.1.17

How to Set Up the TRX Rows Strength/Skill: Muscle Snatch 5 x 3, every 90 seconds 5 sets of 3 reps, every 90 seconds WOD: Intervals for time 4 RFT of: 15 HSPUs 15 Box Jumps (24/20) 15 OHS (95/65) (mod: Hip Snatch) Mandatory 90 seconds rest between each round. 3 min cap...
Thursday 8.31.17

Thursday 8.31.17

Happy Bday Alyssa C How to Set Up the TRX Rows Strength/Skill: Deadlifts & Russian KB swings 3 Rounds NFT of: 3 Deadlift singles (not touch and go) @ 90% of 1 rep max 15 Russian swings 9 min cap WOD: 23 min AMRAP 100 Double Unders 20 Deadlifts (225/155) 50/35 Row...