Author Archive

4.4.19

warm up: 4×20 ladders    wod: 50-40-30-20-10 DB squats 50/35 push ups on DB    cool down: 10-30 strict pull ups 

4.3.19

Warm Up: Shoulders SWOD: 10 min EMOM 3 Push Press WOD: For Time 75 Sit Ups 50 Barbell Step Up 20/16" 25 Deadlift 275/185 50 Barbell Step Up 25 Sit Up Cool Down: Low Back and Hamstring stretch

4.2.19

Warm up:  Handstand work/double under work WOD: For total front Squats in 20 min window 10 Power Cleans 155/105 40 Wall Balls 10 Power Cleans 40 Toes to Bar 10 Power Cleans 40 Burpee Box Jumps 24/20 10 Power Cleans Max Front Squats in remaining time Cool Down: 4 min 15 sec hollow body hold/15 […]

4.1.19

Warm Up: PVC Snatch SWOD: 9 min EMOM 3 Power Snatch WOD: 4 Rounds for Reps 90 seconds ON 30 seconds OFF Run 100m Max DB Snatch 50/35 90 seconds ON 30 seconds OFF Row 15/12 Cal Max Burpee Over Rower

4.1.19

Warm Up: PVC Snatch SWOD: 9 min EMOM 3 Power Snatch WOD: 4 Rounds for Reps 90 seconds ON 30 seconds OFF Run 100m Max DB Snatch 50/35 90 seconds ON 30 seconds OFF Row 15/12 Cal Max Burpee Over Rower

3.29.19

Warm Up: Rowling 8 min WOD: For Time 21-18-15-12-9-6-3 Clean and Jerk 135/95 Over Under 24" Cool Down: Recover as needed! Stretch Core work Roll out

3.28.19

warm up: 4x 5 scap pull ups 10 pvc oh squats  wod: 30 min emom  7 t2b  7 push ups h.r  7 oh squats 95/65 cool down: 4x 45 on 15 off planks

3.27.19

Warm Up: 30 Goodmornings SWOD: 7 min EMOM 4 Deadlift 70% WOD: For Time 50-40-30-20-10  Wall Ball 20/14 Burpee to 6" target Cool Down: 50 Sit Ups

3.26.19

SWOD: EMOM 9 min 5 Back Squats 60% WOD: 14 min AMRAP 10 DB Push Press 50/35 R 20 DB Step Ups 24"/20" 10 DB Push Press L 20/15 Cal Row Cool Down: 20-30 Strict Toes to Bar

3.25.19

Warm Up: Shoulders WOD: 23 min AMRAP: 1 Snatch 155/105 2 Ring Muscle Up 3 Box Jump 30/24 4 Power Cleans 155/105 Cool Down: 3 rounds 23 Sit Ups 23 Speed Skaters