Tuesday Bar Work
Strength: Hang Power Clean- 15 minutes of Work Heavy Set of 2 WOD: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX-155/105...
Strong Monday
Skill: Snatch With a Running Clock… 1: 7AMRAP 1 Overhead Squat @ 90% of 1 RM 2: 7AMRAP 2 Snatch Balances @ 80% of Snatch 1RM Rest 3:00...
Saturdays!
For Time (30 Minute Cap): 21/15 Cal Row, 21 Power Snatches, 21 Thrusters (75/55) 21/15 Cal Row, 18 Power Snatches, 18 Thrusters (95/65)...
Finally It's Friday
Strength: Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% WOD: AMRAP 5: 7 Unbroken Toes to Bar
Thursday
Strength: On the 2:00 5 Repetitions @ 78% 1 Rep @ 84% 5 Repetitions @ 81% 1 Rep @ 87% 5 Repetitions @ 84% 1 Rep @ 90% WOD: For Time:...
Mid Week, Midline
Body Armor Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts 50 Banded Tricep Pushdowns 50 Banded Pull-Aparts WOD: Midline...
Squat Day
Skill: 5 x 5 Negative Pull ups :03 seconds With :90 Rest Between Kip and Butterfly Practice 10:00 WOD: For Time: 800 Meter Row 50...
Monyay Workout
Strength: Bench Press 10-9-8-7-6-5-4-3-2-1 RX -195/135 F-155/95 1 minute Rest WOD: 25-20-15-10-5 DB Push Press (in each hand) Rx-50-40/...
Coach's Birthday!
“Helen” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings Rx- 55/35 F- 44/25 12 Pull-Ups Rest 3:00 “Karen” 150 Wall balls for time Rx...
Condition for the Weekend
Conditioning: 50-40-30-20-10 Unbroken Double Unders F-100-80-60-40-20 Unbroken Singles Rest 1 Minute Between Efforts WOD: AMRAP 13: 50...
