2.6.18

Warm up: Ladders 4x 20yards

WOD: 30 sec on 30 Sec off

0-5 Row (Cal)

5-10 DB Clean and Jerk 50/35's

10-15 Push up (on DB's)

15-20 KB Swings (24/16)

20-25 Bar Muscle Up

25-30 Sit ups on DB's

2.5.19

Warm up: W/ partner

3 Rounds each

Partner A: 15/12 Cal AD

Partner B: Tempo Goblet Squats

WOD: 9-15-21-15-9

Front Squat 135/95

HSPU

50 Double Unders between Rounds

Cool Down: Wall Stretch

2.4.19

Warm Up: 3 Sets 7 Good Morning 7 Knees to Elbows

SWOD: EMOM 10 min

5 Back Squats AHAD

WOD: 12 min AMRAP

7 Single Arm OH Squat each arm DB 50/35

14 Toes to Bar

21 Box Jump Over 24"/20"

Cool Down:  3 Sets: 

:30 second Ring Plank Hold

30 Speed Skaters

2.4.19

Warm Up: 3 Sets 7 Good Morning 7 Knees to Elbows

SWOD: EMOM 10 min

5 Back Squats AHAD

WOD: 12 min AMRAP

7 Single Arm OH Squat each arm DB 50/35

14 Toes to Bar

21 Box Jump Over 24"/20"

Cool Down:  3 Sets: 

:30 second Ring Plank Hold

30 Speed Skaters

2.1.19

Warm up: Rowling 8 min

WOD: Strength Open 

13.1 -17 min AMRAP

40-30-20-10 Burpees

30 Snatches 

16.2

4 min/round

25 T2B

50 Double Unders

15/13/11/9/7 Squat Cleans

17.3

8min

3 Rounds

6 C2B Pull ups

6 Squat Snatches….

18.2 12 Min

1-10

DB Squat

Bar Facing Burpees

Remaining time: 1 rep max clean

1.31.19

warm up: 12 min emom 

odd: 15/12 cal row 

even: 30 sec hs hold, 5-10 kipping hspu, 3-10 strict hspu

 

wod: 14 min amrap

3 wall climbs

10 yard 1 arm oh lunge 50/35

20 db snatches 

10 yard oh lunge

 

cool down: tabata egg hold 

1.30.19

Warm Up: Hips

SWOD: EMOM 10 min

1 Squat Clean + 2 Jerks

WOD: 3 Rounds For Time

15 Squat Cleans 135/95

15 Ring Dips

50 Double Unders

1.29.19

3x400m Run w/ 1 min rest between

WOD: 5 Rounds for time:

8 Deadlifts 275/185

16 Wall Balls

8 T2B

16 Wall Balls

Cool Down: 50 Deadlifts

1.28.19

Warm Up: Shoulders

WOD: 30 min EMOM

1. 5 Squats Snatch AHAD

2. 5-10 Ring Push Up

3. Max Burpee Box Jump 24"/20"

Cool Down:  4 x 30 Sec Plank Hold

 

1.28.19

Warm Up: Shoulders

WOD: 30 min EMOM

1. 5 Squats Snatch AHAD

2. 5-10 Ring Push Up

3. Max Burpee Box Jump 24"/20"

Cool Down:  4 x 30 Sec Plank Hold