Author Archive

11.27.18

warm up: GHD work, 3×10 reps of each (hip extension/GHD situp) wod: 20 min EMOM  odd: 6 burpees over bar 1 squat snatch + 2 OH squats  even: 30 doubles 2 power snatches    cool down: tabata egg hold

11.26.18

Warm Up: Shoulder Work Skill: 7 min EMOM Jumping MU Transitions WOD: 16 min AMRAP 200m Run 7 Hang Squat Clean 135/95 21 Push Ups on DB's Cool Down: 25-50 V-Ups  

11.26.18

Warm Up: Shoulder Work Skill: 7 min EMOM Jumping MU Transitions WOD: 16 min AMRAP 200m Run 7 Hang Squat Clean 135/95 21 Push Ups on DB's Cool Down: 25-50 V-Ups  

11.20.18

Warm Up: Movements WOD: 5 Sets of Each 30 sec On/30 sec Off HSPU  Airdyne OH Squat Row Sit Up Burpee

11.19.18

Warm Up: Jump Rope SWOD: EMOM 8 min 30 Double Unders  5 Deadlifts WOD: 12 min AMRAP 12 C2B Pull Ups 12 Pistols 24 DB Snatch 50/35 Cool Down: 3 Sets 30 Flutter Kicks 10 Ball Sit Ups  

11.19.18

Warm Up: Jump Rope SWOD: EMOM 8 min 30 Double Unders  5 Deadlifts WOD: 12 min AMRAP 12 C2B Pull Ups 12 Pistols 24 DB Snatch 50/35 Cool Down: 3 Sets 30 Flutter Kicks 10 Ball Sit Ups  

11.16.18

Happy Birthday Jeff! Warm up: Rowling WOD: For Time 20 Burpees Over Bar 20 Squat Snatch 135/95 20 Burpees Over Bar 20 Overhead Squats 135/95 20 Burpees Over Bar 20 Thrusters 135/95 20 Burpees Over Bar 20 OH Lunge Steps 135/95 20 Burpees Over Bar Cool Down: 30 – 60 sec L hang

11.15.18

warm up: row 3x300m    wod: 4 rounds of 4 min  2x 5 manmakers 50/35 10 hspu then MAX step ups    cool down: 100 sit ups

11.14.18

Warm up: Ladders 4×20 yards WOD: 30 Min EMOM 5 Shoulder to Overhead AHAD 1-7 Bar Muscle ups 1-70 Double Unders Cool Down: 30 V ups

11.13.18

swod: bear complex 7 sets unbroken  1 power clean 1 front squat 1 push press/jerk 1 backsquat 1 push press/jerk   WLC: workout 50/35 cal airdyne 40 burpees to 6" targert 30 backsquats @ bodyweight