Monday 7.3.17

Monday 7.3.17

Strength/Skill: Back Squats, 6 x 2, 90%, E2MOM 2 Back Squats at 90% of your one rep max every 2 minutes for 6 rounds WOD: Catch me if you can – Team Follow the Leader 15/10 Bike Cals (go HARD) 3 Squat Cleans (185/135) 8 Lateral Burpees, over the bar Teams of 3...
Friday 6.30.17

Friday 6.30.17

Strength/Skill: Wall Walks and Hollow Rocks 4 Rounds: 2 Wall Walks 15 Hollow Rocks Treat these as a superset.  Do 2 Wall Walks then get right into doing 15 Hollow Rocks.  Take a small break, then get back to the Wall Walks.  Try not to rest between Wall Walks and...
Thursday 6.29.17

Thursday 6.29.17

Strength/Skill: Front Squats, 5 x 3, 80%, every 90 seconds Perform 3 front squats at 80% of your one rep max every 90 seconds for 5 rounds. WOD: 4RFT, done in intervals Run 1 lap 9 Front Squats 7 S2O 5 Thrusters rest 1 minute, complete 3 more times increasing weight...
Wednesday 6.28.17

Wednesday 6.28.17

Strength/Skill: Snatch Complex, 4 x 1, E2MOM 1 Complex consists of: 1 High Hang (hip) Snatch, 1 Low Hang (knee level) Snatch, and 1 Full (from ground) Snatch. Athletes may catch in a power or squat position. Perform 1 Complex every 2 minutes for 4 rounds. WOD: 21...
Tuesday 6.27.17

Tuesday 6.27.17

Strength/Skill: Back Squats, 10 x 1, 85%, EMOM 1 squat every minute for 10 minutes WOD: Partner Battle AMRAP 10 DB/KB Overhead Walking Lunges (35s/20s) – 1 for 1 10 T2B 10 Hang Cleans (135/95) Part 2 20/14 Cal Row 10 Lateral Burpees, over the rower Rules: This...
Monday 6.26.17

Monday 6.26.17

Strength/Skill: Deficit Deadlifts, 5 x 4, every 90 seconds 1 to 3 inch deficit, standing on plates Athletes are Encouraged to work with groups of 2-3 of similar Strength to save Time and Plates not to be done for Speed, looking to load hamstrings more, take your time...
Friday 6.23.17

Friday 6.23.17

Strength/Skill: Front Squats, 6 x 3, starting at 55%, Every 90 Seconds 3 to 5 second negative, then aggressive up WOD: 30 – 20 – 10, for time of: Holding two DB/KB Burpee Deadlifts (50/30) — 1 Burpee + 1 DL = 1 rep HRPUs Thrusters (95/65) As quickly...
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...