Month: January 2017

Strength: Clean, 6×4, EMOM, Build up as you go. TNG WOD: 6RFT Goal of today’s WOD is to move smoothly through the workout. The wall

Deck of cards: Box Jumps S2O Med Ball Sit Up OHL w/plate Joker: 40 cal bike

Strength: Front Squat, 10×10, @55%, For Time, 15 min cap WOD: 12 Min AMRAP Goal of today’s WOD starts out on the strength. Push those

Warm Up: Weighted Pass Throughs (if you can perform a pass through with straight elbows throughout the entire ROM then you can add weight) 4×5,

2.4.17: Season 3, Match 4 -For all Team Saturdays, your team must be wearing your team color. If something I prescribed cannot be performed by

Skill: Strict Pull Up – Maintain Hollow Body Position – 4×4 (Use Bands if necessary. If bands are not enough then use Rows) Every 90

Strength: Back Squat, 5×5, @90%, EMOM WOD: 15 Min AMRAP  Goal of today’s WOD is testing your ability to fight through the leg burn. I

Strength: Bent Over Row: 4×6, EMOM WOD: Fight Gone Bad Goal of today’s WOD is to JUST MOVE. I chose exercises that will get you