Month: June 2018

ANGIE Reminder: Come to Tassia’s July 4th BBQ For time: • 100 pull-ups • 100 push ups • 100 sit-ups • 100 squats

KB/DB 2 Arm Bent-over Row for 8 reps then Arnold Press for 8 reps – 3 sets of this , every 2 minutes (Use a weight the will accommodate the Arnold Press as that is the more difficult movement) OR partner up with someone use different weights for each exercise Partner Ladder – For Time […]

OHS (off racks) 4×2 – every 90 seconds (do these 4 sets first then do the next portion) Snatch Deadlift 4×2 using 1RM Snatch Weight – every 90 seconds WOD: Partner 6RFT – 27 min cap reminder: July 4th BBQ at Tassia’s 10 Hang Semi-Squat Snatches (115/75) 20 Deadlifts (using above weight) 3 Rope Climbs […]

SKILL: Every 2 Minutes Complete: 5 Pull Ups, 10 HRPU, 15 Air Squats (FB: complete 2 rounds every 2 minutes) for 8 minutes (4 rounds total). Every 2 minutes do 1 round of 5, 10, 15. FB’s do 2 rounds every 2 minutes) Partner Chipper – 30 min 100 SSJ (split squat jumps, jumping lunges, […]

Back Squats: Set 1: 5 reps at 70% then a 45-second wall sit (0:00-2:30) Set 2: 5 reps at 70% then a 30-second wall sit (2:30-5:00) Set 3: 5 reps at 70% then a 15-second wall sit (5:00-7:30) Set 4: 3 reps at 80% – no wall sit (7:30-9:00) Set 5: 3 reps at 80% […]

Strength: Clean “DLs”, 6×2, EMOM 1rm clean weight (Clean DL’s – Just doing the DL portion of the clean essentially) FOCUS ON chest upright, eyes up, more of a squat in the setup Two Singles WOD: Partner AMRAP – 21 min Partner A RUN 3 laps (Indoor mod: 36 burpees, 600-meter row, .9 bike) Partner […]

Nicole AMRAP in 20 minutes of: • 400m run • Pull-ups (max reps) OR MARY AMRAP in 20 minutes of: • 5 HSPU • 10 Pistol squats • 15 Pull-ups Then Annie 50-40-30-20-10 reps for time of: • Jump Ropes (double unders) • Sit-ups

Strength – Semi or Full Squat CLEAN HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds in the OH Position) 4×1, Every 90 seconds WOD: 4RFT – 20 min cap 10 SEMI OR FULL SQUAT Cleans (185/125) 10 Front Squats (same weight) 25 ABMAT Sit Ups […]

Strength: Deadlift Partials (Up to knee, back down then full extension) 6×1, 70% EMOM FOCUS: Flat back, squeeze armpits WOD: 5RFT – 25 min cap 20/14 Bike Cals (athletes 17+ use rower for 15/12 cals) 10 Kip Swings is the standard (AKA T2B) FB: 15 5 DL @ 70% 2 min rest after each round

Mobility – Elbow and Shoulder Distraction WOD: AMRAP Work for 3 minutes, rest for 3 minutes for 42 minutes. (7 intervals of 3 minutes of work) 300/250 meter row (if over 19 over, use Bike for 13/11 cals) 75 Jump Ropes (double unders) 10 Push Press (or strict press) RX: 135/95 . FB 155/105 *Pair people […]