Wednesday 10.18.17

Wednesday 10.18.17

Strength/Skill: Clean and Jerk Grace 30 Clean and Jerks, for time (135/95) 8 min cap Rest 2 mins, WOD begins at 10 min mark WOD: Cruise Control 8 min AMRAP: 20 KB SDHPs (70/50) 15 BF situps (20/14) 10 Ring pushups (mod: 10 second ring support, or front support) record...
Tuesday 10.17.17

Tuesday 10.17.17

Strength/Skill: Deadlift Partner 3 RFT, follow the leader style: 15/10 cal Bike 3 Deadlifts at 80% of 1RM If 16 people in class, teams of 2 If 17+ people in class, teams of 3 WOD: Partner Chipper 1 mile Bike w/ Sandbag 75 Box Jumps (24/20) 50 Wall Balls (30/20) 25...
Monday 10.16.17

Monday 10.16.17

Eddie Ott Bday Strength/Skill: Back Squats, 3 x 8, 70%, every 2 minutes 3 sets of 8 Back Squats at 70% of your 1 rep max every 2 minutes WOD: Sprint Work With 5 minutes on the clock perform the following: 15 Russian KB swings (70/50) 10 Burpees 9 KB Goblet squats...
Friday 10.13.17

Friday 10.13.17

Strength/Skill: Front Squats 5 x 4 at 50% of your 1 rep max, every 2 minutes **3 sec decent, 1 sec pause, 3 sec ascent WOD: Max Reps 3 rounds of: 2 min Max Double Unders 1 min rest 2 min Max Bike Cals 1 min rest 2 min Max Muscle-ups/Pullups 1 min rest/record score (1...
Thursday 10.12.17

Thursday 10.12.17

Strength/Skill: Snatch 8 mins to build up to a 1 rep max 3 min rest WOD: 30 – 20 – 10 for time T2B Wall Balls (20/14) 12 min cap no rest Strength/Skill part 2: 8 mins to build up to a 1 rep max...
Wednesday 10.11.17

Wednesday 10.11.17

Strength/Skill: Pullups 3 x 10, every 2 minutes see 10.3.17 for last week’s mods WOD: Ladder for time 10 – 1 HSPUs 1 – 10 American KB swings (70/50) 45 second plank after each round 20 min cap Happy bday heather B. 6 year anniversary Kevin, Jess Roy,...
Tuesday 10.10.17

Tuesday 10.10.17

Strength/Skill: Cleans 7 min EMOM: 1 Clean @ 85% of 1 rep max WOD: 25 min Partner Battle Part 1) 5 RFT (scored part): 10 Power Cleans (135/95) 10 Back Squats (135/95) 10 HRPUs Use the same barbell for your cleans and squats. You may Front Squat if you are...
Monday 10.9.17

Monday 10.9.17

Strength/Skill: Z-Press (Seated Strict Press) 5 x 5, every 90 seconds WOD: 20 min AMRAP 5 Box Jumps (24/20) 3 S2O (135/95, 155/105, 185/125, 205/155) 1 Rope Climb Every 3 rounds take a 1 minute rest and increase your weight for the S2O. The amount of reps remains the...
Friday 10.6.17

Friday 10.6.17

Strength/Skill: Bike and HSPUs 3 Round EMOM min 1:  10/7 Bike Cals (rest with remaining time from the minute) min 2:  Max HSPUs (use the entire minute) (record rep number and keep a continuous running total) min 3:  rest repeat 2 more times record the total reps of...
Thursday 10.5.17

Thursday 10.5.17

Strength/Skill: Clean Complex 1 Complex = 1 Power Clean + 1 Hang Squat Clean + 2 Front Squats 4 x 1 Complex every 90 seconds WOD: 18 min AMRAP 6 T2B 12 HRPUs Front Squats (155/105) – 2, 4, 6, 8, 10, etc… increasing 2 reps each...
Wednesday 10.4.17

Wednesday 10.4.17

Strength/Skill: Deadlifts and Hollow Rocks Every 2 minutes for 5 rounds: 2 Deadlift Complexes (no %) 10 Hollow Rocks **1 Deadlift Complex = DL to knee, back down, Full DL WOD: 20 min AMRAP 15 American KB swings (70/50) 10 Wall Balls (30/20) 5 Deadlifts (255/155)...
Tuesday 10.3.17

Tuesday 10.3.17

Strength/Skill: Pullups 3 x 10, every 2 minutes RULES: The most bands allowed are 2 purple. If you need more than 2 purple bands to do 10 reps you are doing ring or TRX rows. The goal is to establish a modification that is the most potent and will provide the most...
Monday 10.2.17

Monday 10.2.17

Strength/Skill: Back Squats, 4 x 7, 60%, every 2 minutes 4 rounds of 7 Back Squats at 60% of your 1 rep max every 2 minutes **Controlled reps: 3 sec down, 1 sec pause, 3 sec up, 1 sec pause WOD: 21 min Partner Relay AMRAP 6 Hang Cleans (115/75) 8 Single-arm DB S2O...
Friday 9.29.17

Friday 9.29.17

Newsletter Volume 11 Just Dropped —->>>> CLICK ME Strength/Skill: Double Unders & Weighted Jump Rope 3 rounds of max DUs or WJR 1 minute on, 1 minute off record total reps over the of 3 rounds. Keep one total score WOD: Open Workout 15.5 For Time...
Thursday 9.28.17

Thursday 9.28.17

Newsletter Volume 11 Just Dropped —->>>> CLICK ME Strength/Skill: Deadlifts & Box Jumps Every 3 minutes for a total of 3 rounds: 3 Deadlifts (round 1 70%, round 2 80%, round 3 90%) 5 Box Jumps (no prescribed height, challenge yourself) WOD: 5 RFT...