Month: February 2017

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

Skill: Push Press, 5×5, no %, Every 2 min Focus on the return with a 2-3 second eccentric movement. WOD: 21 Min AMRAP Relay The

Strength: Power Clean, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: Sprint Intervals  The goal

Skill: Rope Climb, 10 Reps for time, 7 minute cap. WOD: Ladder The goal of today’s WOD is to really challenge yourself on the ring dips.

Bootcamp KBS Plate Burpees Banded AXE Chops Bent over row Farmers walk KB Def. Sumo Squat Plate Def Push Ups Crunch to Press Plae Bicep

Strength: Front Squat, 10-8-6-4-2, Every 2 min, Start at 65%,  WOD: Sprint Intervals  The goal of today’s WOD is to sprint through the movements as

Strength: Clean Complex: Power Clean, Hang Squat Clean, Front Squat = 1.  6×1 every 90 seconds.  WOD: Partner Challenge The goal of today’s WOD is

Skill: Toes to Bar Then For Time, 5 min cap. 30 Toes to bar for time. WOD: 25 Min Ascending Ladder The goal of today’s

Strength/Skill: Back Squat, 10-8-6-4-2, Start at 65% for your set of 10. Add weight as the rounds progress (goal would be 20#’s for men, 10#’s

Strength/Skill: Snatch Complex: Squat Snatch + Hang Squat Snatch, 6×1, Every 60 Seconds WOD: Chipper The goal of today’s WOD to find that cruise control