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...
Wednesday 8.30.17

Wednesday 8.30.17

Strength/Skill: Strict Pullups & Toe Drag Every 2 Minutes complete one round of: 8 Strict Pullups 10 Left-leg Toe Drags 10 Right-leg Toe Drags Repeat 2 more times (total of 3 rounds) WOD: For Time With 20 minutes on the clock, Ready, Set, Go… Cash in:  Run 4...
Tuesday 8.29.17

Tuesday 8.29.17

How to set up TRX Rows Strength/Skill: Clean & S2O Complex 1 Complex = 1 Power Clean + 1 S2O + 1 Hang Squat Clean + 1 S2O 4 rounds of 1 Complex, every 2 minutes record heaviest weight WOD: 21 – 15 – 9, for time: Burpee Broad Jumps, over a mat S2O...
Monday 8.28.17

Monday 8.28.17

Strength/Skill: Back Squats, 3 x 1, every 2 minutes Find 1 rep max WOD: Partner Chipper 100 American KB swings (70/50) 100 HRPUs 100/70 Bike cals 100 T2B Relay style set up.  One partner working on the floor, the other off to the side.  When the partner working...
Friday 8.25.17

Friday 8.25.17

Review: How to Set up the rings Strength/Skill: Rowing & Toes to Bar Row 2K for time, 10 min cap 2 min rest Skill T2B for WOD WOD: 3 RFT 20 American KB swings (50/35) 10 HSPUs, 3″ deficit **30 T2B after round 1 **20 T2B after round 2 **10 T2B after round 3...
Thursday 8.24.17

Thursday 8.24.17

Review: How to Set up the rings Strength/Skill: Deadlifts 3 sets of 5 reps, every 2 minutes find 5 rep max Coaches – enter numbers into the spreadsheet WOD: Partner Relay Intervals 10/7 Bike Cals 6 Deadlifts (255/175) 2 Rope Climbs Partners alternate each...
Wednesday 8.23.17

Wednesday 8.23.17

Review: How to Set up the rings Strength/Skill: Strict Press, 4 x 5, every 2 minutes WOD: AMRAP Intervals 4 min AMRAP: 6 Power Cleans 3 S2O @ 70% of 1RM 10 Burpees Use the same barbell for both the Power Cleans and S2Os.  The Rx weight is 70% of your 1RM S2O. 2 min...
Tuesday 8.22.17

Tuesday 8.22.17

Review: How to Set up the rings Strength/Skill: Back Squats 3 rounds of max reps in 1 minute at 75% of your 1 rep max, every 3 minutes 0 – 1:00 max squats 1:00 – 3:00 rest / record reps 3:00 – 4:00 max squats 4:00 – 6:00 rest / record reps 6:00...
Monday 8.21.17

Monday 8.21.17

Review: How to Set up the rings Strength/Skill: Hip Snatch & OHS Complex 1 Complex = 1 Hip Snatch + 1 OHS 6 x 1 Complex every minute on the minute 1 Complex every minute for 6 rounds WOD: AMAP Intervals, 4 Rounds In 3 minutes complete the following as fast as...
Friday 8.18.17

Friday 8.18.17

Review: How to unload a barbell Strength/Skill: Pause Deadlifts 4 x 3, every 90 seconds, build up to a heavy set of 3 **Pause below knee on the way up Singles, no touch and go reps.  Lower weight to floor, quickly reset and go again WOD: 3 RFT 10 Ball over shoulder...
Thursday 8.17.17

Thursday 8.17.17

Review: How to unload a barbell Strength/Skill: Back Squats 10 – 8 – 6 – 4 – 2 reps, every 2 minutes, starting at 60% Men add 15 to 20 lbs each set Women add 10 to 15 lbs each set WOD: Rounds for time Part A) 1 RFT – 7 min cap 30 C2B...
Wednesday 8.16.17

Wednesday 8.16.17

Review: How to unload a barbell Strength/Skill: Handstand Pushups 5 minute EMOM of 5 HSPUs 5 HSPUs every minute on the minute for 5 rounds WOD: Partner AMAP Stations HSPU T2B Rope Climb 7 minutes at each station 1 minute rest/transition between stations 23 minutes...
Tuesday 8.15.17

Tuesday 8.15.17

Review: How to unload a barbell Strength/Skill: Snatch 10 reps for time at 85% of your 1 rep max 8 min cap This is a repeat workout from 5.4.17 WOD: Chipper AMRAP 40/30 Row Calories 200 Double Unders 30/20 Bike Calories 25 DB Snatches, 2 for 1, switch arms every 5...
Monday 8.14.17

Monday 8.14.17

Review: How to unload a barbell Strength/Skill: Front Squats, 4 x 5, 55%, every 2 minutes 5 Front Squats at 55% of your 1 rep max every 2 minutes for 4 rounds **2 second pause at parallel (not in the hole) WOD: 20 min AMRAP 5 Thrusters (135/85) 10 Lateral Burpees,...