Month: January 2017

Strength: Back Squat, 10, 5, 3, 1, Every 2 min 30 sec 10 is @55%, 5 is at your 5RM, 3 is at your 3RM,

Skill: Snatch, 4×3 @ 75%. EMOM. Make it more like a skill than strength portion WOD: 4RFT of an ascending Ladder The goal of today’s

Strength: Deadlift, 5×5, @75%, Every 90seconds WOD: 20 Minute AMRAP The goal of today’s WOD is to push yourself on the HSPU and Pull Ups

Bootcamp Shoulder Overs Curl to Press Pass Betweens Rower/Bike G2O Rope Slams Bench Hops TRX Row Weighted Crunch Hip Band Walk 30:30 1x 30:20 2x

Skill: Movements in the WODS WOD: Every 6 Min for 24 Minutes The goal of today’s class is to move comfortably and in control. Do

Skill: Clean (work up to 85% during the warm up) WOD: For Time Sprint The goal of today’s class is to push the tempo. Go for

Skill: Rope Climb, 4×2 (As Fast as possible, Or As many Pulls are possible), Every 90 Seconds At the end, everyone should have 4 scores

Strength: Back Squat and Floor Press EMOM Min 1: 8 Back Squats, around 65 to 70% (adjust weight if with a partner so both are

Skill: Push Jerk (practice the 80%) WOD: Mini AMRAPS The Goal of today is to move heavy-ish Push Jerks while having a high heart rate.

Partner Intervals for Time: 10-8-6-4-2-4-6-8-10 Slam Ball over shoulder 50/30 Kb Squat clean 55/35 15 min cap Partner Battle: 5rft 15/12 cal bike or row 10 BJ