Wednesday, April 26, 2017

Strength Cluster (Squat Clean + Thruster) 4 x 3 *Ascend in weight each set. **Doesn't need to be TnG. MetCon 16 Minute AMRAP: 15/12 Calorie Row 30 Wallballs (20/14)(20/10 to 9') 15 Box Jumps (24/20, must jump)(20/20 step up...

Tuesday, April 25, 2017

Part 1: 9 Minute AEMOM: 15 Russian Swings (AHAP) Max Push Ups (Chest to floor)(banded j-hook) 100m Sprint Part 2: 3 x 4 Minute AMRAP: 30ft DB Walking Lunge in Front Rack (50/30)(35/20)(20/10) 10 Alt. DB Snatches 30 Double Unders (As RX)(E/O DU)(45 Singles) *Rest 1...

Monday, April 24, 2017

Strength Front Squat: #1: 8 @ 50% #2: 8 @ 60% #3: 8 @ 65% #4: 8 @ 70% MetCon 21 Thrusters (115/75)(95/65)(55/35) 21 Pull Ups (As RX)(15 PUs)(Ring Rows/Jumping) 15 Snatches 15 T2B (As RX)(12 Reps)(Hanging Knee Raise) 9 OH Squats 9 BMU (As RX)(C2B)(Banded J-Hook) *11...

Friday, April 21, 2017

Hero WOD "Badger" 3 Rounds For Time: 30 Squat Cleans (95/65)(75/55)(55/35) 30 Pull Ups (As RX)(Jumping PUs)(Jumping PUs) 800m...

Thursday, April 20, 2017

Strength Sumo Deadlift 5 x 5 Build to a heavy set of 5. MetCon 30-20-10 Dumbbell Thrusters (35/20)(30/15)(25/10) T2B (As RX)(15-10-5)(Hanging Knee Raise) *12 Minute...

Tuesday, April 18, 2017

Skill Work 8 Minute AEMOM: Wall Walks Jump Rope :30 AMRAP MetCon 14 Minute AMRAP: 30 cal bike 30 American KB Swings 30 Sit...

Monday, April 17, 2017

Strength Jerk Complex 2 Push Press + 1 Jerk *10 minute cap **bar starts on the floor MetCon 800m Run 50 Air Squats 40 Push Ups 30 Pull Ups 400m Run 40 Air Squats 30 Push Ups 20 Pull Ups 200m Run 30 Air Squats 20 Push Ups 10 Pull Ups *20 minute...

Friday, April 14, 2017

Three Wise Men: "Jeremy" 4 minute AMRAP: 5 hang squat snatch (185/125)(135/95)(95/65) 10 Burpees Over the Bar 2 Minute Rest "Ben" 4 minute AMRAP: 10 Power Cleans (185/125)(135/95)(95/65) 20 Pull Ups 2 Minute Rest "Beau" 4 minute AMRAP: 15 Box Jump Overs (24/20)(24/20...