Finally it's Friday
Warm: Barbell Warm up Double Under Practice 10:00 Practice Hang Clean and Jerk On the 1:30 x 7 Sets: 30 Double-Unders 2 Hang Squat Cleans...
Almost Friday
WOD: 5 Rounds: 15/10 Calorie Bike or Row 10 DB Thrusters Body Armor 3 Giant Sets: 50′ DB OH Walking Lunge (left arm) 10 Single DB...
Working The Humps
Strength Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each rep WOD: “Dirt Nap” 3 Rounds: 15 Hang Squat Cleans (115/85) 15...
Technique Tuesday
Power Snatch Technique “On the :45s” x 12: Interval #1 – 3 Snatch Grip Push Jerks Interval #2 – 3 Muscle Snatches WOD: “Hot Air” On the...
Monday is for Legs
Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Rest 2:00 between sets....
Super Saturday
For Time: 200 Meter Run, 21 TTB, 21 Double Unders, 21 Burpees 200 Meter Run, 18 TTB, 18 Double Unders, 18 Burpees 200 Meter Run, 15 TTB,...
Get The Lead Out
WOD: “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21...
Vader Thursday
Midline Not for Time: 30 GHD Sit-Ups or Strict 40 Hollow Rocks 50 AbMat Sit-Ups WOD: “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs 18...
Ring The Bell
Tempo Barbell Bench Press 4 Sets of 6 Reps Building to a “heavy” set. Tempo is a 5 second lowering phase, and a one second pause with...
Two Fer Tuesday
WOD: “Boat Race” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds. 5:00 Rest WOD 2 21-18-15-12-9-6-3 Double Unders + Push...
