Archive for January 2018 | Monthly archive page

1.31.18

Warm Up:  3 Rounds For Quality 20 Wall Balls 20 yard 1 arm OH Lunge (10L/10R) DB WOD: 12 min AMRAP 7 Power Snatch 95/65 14 OH Squats 7 Bar Musce Ups Cool Down: 30 Strict Toes to Bar    

1.30.18

SWOD: Every 30 sec for 7 min 3 Deadlifts 60-70% WOD: For Time 50 C2B 21 Clean & Jerk w/ Dumbbells (50/35) 50 Push Up on Dumbbell 21 C&J 50 Sit Up (anchored by dumbbell) 21 C&J 50 Pistols Alternating 20 min cap!

1.29.18

Warm Up:  3 x 20 yard Ladder, Squat Clean Review SWOD:  EMOM 10 min.   3 Hang Squat Clean WOD:  12 min AMRAP 3,6,9,12,15… Thruster 115/75 Burpee Box Jump Over 24"/20"  

1.29.18

Warm Up:  3 x 20 yard Ladder, Squat Clean Review SWOD:  EMOM 10 min.   3 Hang Squat Clean WOD:  12 min AMRAP 3,6,9,12,15… Thruster 115/75 Burpee Box Jump Over 24"/20"  

1.25.18

Warm Up:  Ladders 3 x 20 yard SWOD:  From the Floor 10 min EMOM 5 Front Squats WOD: 16 min AMRAP 40 Sit Ups 30 KB Swings 24/20 20 Lunge Steps KB 10 Over Unders  

1.24.18

Warm Up: Movements 24 min EMOM  0-8 min: odd: row 15/12 cal even: max burpees over rower 8-16 min:  odd: 12 SDLHP 95/65 even: max ring muscle ups (scale to ring dips) 16-24 min:  odd: 10 DB Thrusters 50/35 even: Max HSPU (scale to box) *First 8 min segment is the Whole Life Challenge Workout […]

1.23.18

Warm Up:  Ladders 4 x 20 Yard SWOD:  8 min EMOM  5  Back Squat 65-70% WOD:  For Time: Run 400m 21 Deadlift  155/105 15 Power Clean 9 Shoulder to Overhead 100 Double Unders 9 S2OH 15 Power Clean 21 Deadlift Run 400m

1.22.18

SWOD: 10 min EMOM – 3 Squat Snatches WOD: 12 min AMRAP 12 DB Snatch 50/35 12 T2B 24 Wall Balls   Cool Down: 30 V-ups

1.22.18

SWOD: 10 min EMOM – 3 Squat Snatches WOD: 12 min AMRAP 12 DB Snatch 50/35 12 T2B 24 Wall Balls   Cool Down: 30 V-ups

1.18.18

SWOD: 10 min EMOM Back Squats (75-80%) WOD: 16 min AMRAP  10 Dumbbell Squat Cleans 50/35 15 C2B Pull Ups 20 Push Ups on dumbbells Cool Down: 2x 45 sec plank