Thursday 4.6.17

Thursday 4.6.17

Strength/Skill: Back Squats, 5-5-3-3-1 reps, every 2 minutes find 1 rep max WOD: Chipper, for time: 30 Snatches (115/65) 60 Burpees 20 Snatches (135/85) 40 Burpees 10 Snatches (155/105) 20 Burpees 21 min cap The News: Community Spotlight: Kyle McSpedon Check out my...
Wednesday 4.5.17

Wednesday 4.5.17

Strength/Skill: Strict Press, 5 x 5, every 90 seconds progressively increase weight WOD: Partner AMRAP 20 mins Workout 1: Pull ups – 15 BF Sit Ups 20/14 – 10 S2O 155/105 – 5 200m run to transition from workouts Workout 2 T2B – 15 Roman Sit Ups...
Tuesday 4.4.17

Tuesday 4.4.17

Strength/Skill: Deadlift, 5-3-3-1 reps, every 2 minutes Essentially finding a 5rm, 3rm and a 1rm WOD: Pyramid Chipper 75 Double Unders 50 Wall Balls (20/14) 25 Deadlifts (225/135) 50 Wall Balls (20/14) 75 Double Unders 3 rounds: 1st round: get as far as you can in 2...
Monday 4.3.17

Monday 4.3.17

Strength/Skill: Front Squats, every 90 seconds 10-8-6-4-2 reps start @60%, progressively go heavier WOD: 3 Rounds 2 mins Row Cal 1 min rest 2 mins Clean and Jerk (135/85) 1 min rest accumulate reps of cals and clean and jerks, record separately repeat 2 more times...
Friday 3.31.17

Friday 3.31.17

Strength/Skill: Superset Deadlifts, 5 x 1 @ 90% Box Jumps, 4 x 6, increasing height (24/20, 27/23, 30/26, 36/29) Begin and end with deadlift, box jumps in between WOD: 20 min Ascending Ladder 2 Pistols (2 for 1) +2 every round 3 SDHPs (115/75) +3 every round 4 KB...
Thursday 3.30.17

Thursday 3.30.17

Strength/Skill: Squat Clean, 5 x 1, every 90 seconds Find a new 1rm! WOD: 8 min AMRAP: 9 Bar Facing Burpees 9 Thrusters (135/85) 50 Double Unders rest 2 minutes 6 mins to establish 1RM Squat Clean *Keep weight on Thruster challenging, Think about Scaling the Reps...
Wednesday 3.29.17

Wednesday 3.29.17

Strength/Skill: DL to Row, Floor Press 10 – 8 – 6 – 4 – 2 WOD: 15 min AMRAP 20 WB situps (20/14) 30 Slam Ball overs (50/30), 1 for 1 20 KB snatch (55/35), 1 for 1 The News: Happy Bday ARSANY Community Spotlight: Kyle McSpedon Check out my Blog:...
Tuesday 3.28.17

Tuesday 3.28.17

Skill: Pullups and Muscle-ups Split class into 2 Groups 7 minutes to work on movements WOD: Chipper Cash In: 50 Back Squats (135/95), then Row 1500m/1200m Bike cals 90/63 15 Muscle-ups (mod: 30 strict pullups) partition the row, bike, and muscle-ups however...
Monday 3.27.17

Monday 3.27.17

Strength/Skill: Work up to a Challenging weight on the Strict Press for the Strength Portion: Strict Press — 5-5-5 Rope Climb — 3-2-1 8 min cap WOD: 7 min AMRAP 7 T2B 7 Box Jumps (30/24) 7 S2O (135/95) rest 3 minutes, then… It’s a SURPRISE !!!...
Friday 3.24.17

Friday 3.24.17

Strength/Skill: Clean Pulls, 6 x 2, 85%, EMOM WOD: Ladder 10-1 reps of: Hang Power Cleans (135/85) Wall Balls (30/20) Row 100 meters after every round half of the class starts with the row, the other half ends with the row 18 min cap The News: Community Spotlight:...
Thursday 3.23.17

Thursday 3.23.17

Strength/Skill: HSPUs 7 rounds, 30 seconds of work : 30 seconds of rest accumulate max reps WOD: 4RFT 11, 9, 7, 5 Front Squats (115/85, 135/95, 155/105, 175/115) 15 T2B 15 Box Jumps (24/20) 5 Muscle Ups each round the front squat reps decrease and the weight increases...
Wednesday 3.22.17

Wednesday 3.22.17

Strength/Skill: Push Press with 2-3 sec negative, 4 x 3, every 90 seconds WOD: 20 RFT 5 DB/KB Deadlifts (50/35) [2 DBs/KBs] 3 S2O (115/75) 1 Rope Climb (or 2 modified rope climbs) 24 min cap The Scoop Happy Bday Sarah O Check out my Blog: Here Check out my Amazon...
Tuesday 3.21.17

Tuesday 3.21.17

Strength/Skill: Back Squats, 4 x 10, 55-60%, E2MOM WOD: Partner Battles 16 min AMRAP 50 DUs 20 HRPU (you can choose to do ring pushups as a challenge) 10 C2B While one partner is working on the AMRAP, the other is biking for calories (15/12).  Switch when the partner...
Monday 3.20.17

Monday 3.20.17

Strength/Skill: Snatch Pulls, 6 x 2, 85%, EMOM WOD: 20 min AMRAP 8 Snatches (135/85) 16 Lateral Bar Over Burpees 8 OHS (135/85) 2 minutes on, 1 minute off The Scoop Check out my Blog: Here Check out my Amazon Recommendations and Books: Here Open Viewing Party: 17.5...
Friday 3.17.17

Friday 3.17.17

Strength: Front Squats, 5 x 5 @ 75% of 1RM, every 90 seconds Focus on Acceleration WOD: 3 five-minute AMRAPs HSPUs T2B Goblet Squats (70/50) Round 1: 12 reps of each Round 2: 9 reps of each Round 3: 6 reps of each 2 minute rest between rounds The Scoop ONE YEAR...