Tuesday 3.7.17

Tuesday 3.7.17

Strength: Back Squats, 10-8-5-3-1 Coaches, write 5RMs, 3RMs, and 1RMs on board The “RMs” should be used as a guideline Feel Free to hit a PR Begin with set of 10 @ 65% of 1RM Progressively Overload Perform a set every 2 mins WOD: 20 min Partner AMRAP 15...
Monday 3.6.17

Monday 3.6.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds Complex consists of: 1 High Hang (from hip) snatch 1 Low Hang (from knee) snatch 1 Full (from ground) snatch WOD: For Time 30/22 calories on bike/rower 20 SDHP (115/85) 15 OHS (115/85) 15 Snatches (115/85) 7 min...
Friday 3.3.17

Friday 3.3.17

Strength: Front Squats EMOM from 0:00 to 3:00, 3×3 @ 75% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 80% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from...
Thursday 3.2.17

Thursday 3.2.17

Strength/Skill: Muscle Ups, 4 x 3 every 90 seconds Scaling: 1. Full Muscle Ups (if you’re proficient at MUs, maybe throw a weight vest on) 2. Banded Muscle Ups (Bar) 3. Hollow Body Pullups (Strict) WOD: 20 minute EMOM min 1 — max Assault Bike calories min...
Wednesday 3.1.17

Wednesday 3.1.17

Strength/Skill: S2O, every 90 seconds 1 x 3 Strict Press The goal here is to achieve a new 3RM.  If a new 3RM isn’t possible today, you are still only performing 1 set of 3 strict presses, they should be very challenging. 2 x 3 Push Press (heavier than strict...
Tuesday 2.28.17

Tuesday 2.28.17

Strength/Skill: Snatches, 7 x 1 every 90 seconds Attempt a new 1RM WOD: For time, 21 – 15 – 9 Power Snatches (set of 21 – 95/65#, set of 15 – 115/80#, set of 9 – 135/95#) Box Jumps (set of 21 – 30/24 in, set of 15 – 24/20 in,...
Monday 2.27.17

Monday 2.27.17

Strength: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00...
Fri 2.24.17

Fri 2.24.17

Strength:  Deadlift + Box Jumps couplet, 4 rounds E2MOM 3 singles @ 80% of 1RM All of these deadlifts start at a dead-stop, not touch and go 6 Box Jumps (Challenge yourself with the Height of the Box) WOD:  FIGHT GONE BAD, 3 rounds Box Jumps (24/20), max reps Plank,...
Thurs 2.23.17

Thurs 2.23.17

Strength/Skill:  Snatch Pull + Snatch Complex, 7 x 1 @ 80% of 1RM, EMOM WOD:  Ladder, For Time, 15 – 12 – 9 – 6 – 3 Slam Ball over shoulder (50/30) – 2 for 1 Burpee to target Perform 3 rope climbs after each round When you finish your...
Wed 2.22.17

Wed 2.22.17

Strength: Pause Back Squats, 5 x 4, 50% of 1RM, every 2 minutes 2 – 3 second pause in the hole You may progressively add weight or choose to do a longer “Negative” per set. WOD: 10 min AMRAP 12  OH Lunge (95/65) – 1 for 1 16  HRPUs 20  KB...
Tues 2.21.17

Tues 2.21.17

Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap WOD: 3RFT 10 S2O (135/95) 15 KB Goblet Squats (70/55) 10 HSPU 15 Pull Ups Every 3 minutes perform 15/12 calories on the bike 20 min cap There should be 2 heats...
Mon 2.20.17

Mon 2.20.17

Strength Complex: Clean Pull + Clean = 1 set, 7×1, @ 80% 1RM, EMOM Perform a clean pull into a TNG clean WOD: 10 Min AMRAP When the clock starts complete 30 Burpee Broad Jumps (OVER THE MAT) then with the remaining time from the 10 minutes perform an AMRAP of: 10...
Sat 2.18.17

Sat 2.18.17

1 Mile Run then 3 rounds of 5 SJ, 10 HRPU, 15 ABMAT Sit Up 800 Meter Run then 3 rounds of 5 TRX Rows, 10 Plank Jacks, 15 V Ups 400 Meter Run then 3 rounds of 5 Slam Balls, 10 KBS,15 Weighted Crunches 200 Meter...
Fri 2.17.17

Fri 2.17.17

Skill: Snatch, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: For Time  30-20-10 of DB Snatch (60/45) 1 for 1) T2B 12 Min Cap Tabata: Front Support ABMAT Sit Ups G2O (45/25) cycle through 8 rounds of Supports then sit ups...
Thurs 2.16.17

Thurs 2.16.17

Strength: Back Squat, 5×5 @ 70%, Every 90 Seconds WOD: 4RFT The goal of today’s WOD is to test where you are gymnastic wise. This is a great day to see what scales we have in place for the HSPU and Muscle Ups. The volume is just right for a nice challenge. ...