Archives

November 1st, 2016 Strength: Power Snatch 4×1 85-90% • Rest 2min Snatch Grip DL 4X1 100+% • Rest 2min WOD: “Donkey” AMRAP 3 Minutes x 3 21 Burpees Max Power Cleans 135/95 Rest 2:00

October 31st, 2016 Strength/Technique: EMOM X 10 1 Squat Clean @85-95% WOD: “Shrek” For Time: 27-21-15-9 Overhead Squat 115/85lbs Bar Facing Burpees

October 30th, 2016 Accessory: EMOM X 12 Even - 20 band pull-aparts Odd - 15 Shoulder Taps WOD: “Elmo” For Time: 12-9-6-3 HSPU Reverse Burpees C2B Pull Ups Push-Ups

October 29th, 2016 Strength: Back Squat -8×3 @65% of your 1RM SPEED Work!!WOD: “Tammy” 4 RFT of: 8 Squat Cleans (135/95) 18 DL 26 Burpees Run 400m

October 28th, 2016 Strength: Push Press 4×3 @85% WOD: “Big Bird” AMRAP 18 Minutes: 15 Box Jump Overs 24/20″ 12 Kettlebell Swings 70/53 9 Ring Dips • Scale dips to paralettes

October 27th, 2016 Strength: Deadlifts 4×1 @85-90% WOD: “Goat Day” EMOM 20 *Pick 1 or 2 Movements

October 26th, 2016 Strength: Back Squat 5×3 @85% of your 1RM WOD: “Cookie monster” 3 Rounds: 9 Squat Snatch 135/95 15 Lateral Bar Burpees

October 25th, 2016 Strength: Snatch: 6×3 @75% • 2min between each WOD: “Ernie” Alternating EMOM for 15 Minutes: 15 Russian KB Swings 70/53 15 Kipping HSPU 15 Wallballs 20/14lbs *Alternate [...]

October 24th, 2016 Strength: EMOM X 10 1 Clean and Jerk @80% WOD: “Bert” AMRAP 20 Minutes: Row 20/15 Calories 50 Front Rack Lunge (95/65) 50 Push-ups

October 23rd, 2016 Strength: Floor Press 5×5 WOD: “Nationals” 4 Rounds For Time: 500m Row 25 Air Squats 25 Push-Ups