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Tuesday, 27 June 2017 00:00

06.27.17

Strength

Front Squat 

5 @ 65%

3x5 @ 70%

 

WOD

AMRAP 7

10 Double Unders

10 Wall Balls 20/14

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls...

 

After Party

5x10 Barbell Ab Rollouts

Superset with Pinch Grip Plate Carry

Friday, 23 June 2017 00:00

06.23.17

WOD


For Total Time:

3 Rounds 

15 Wall Balls 20/14

12 Pull Ups

9 Clean and Jerks 135/95

3 Rounds

12 Wall Balls

9 Bar Facing Burpees

6 Thrusters 115/75 (RX+ 135/95)

3 Rounds

9 Wall Balls

6 Toes To Bar

3 Snatch (Any style) 95/65 (RX+ 135/95)

 

Tuesday, 20 June 2017 00:00

06.20.17

Strength

Front Squat

5 @ 60%
5 @ 65%
2x5 @ 70%

*number based on 2 rep max

WOD

AMRAP 10

10 Wall Balls 20/14

7 Burpees

*Every 2 minutes go for 200 m run. Start with run.

After Party

5x10 Barbell Ab Rollouts 

Superset with pinch grip plate carries

Tuesday, 13 June 2017 00:00

06.13.17

Strength

Build to a heavy double Front Squat

WOD

AMRAP 8

5, 10, 15, 20, 25...

Calorie Row

Wall Balls 20/14

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Monday, 05 June 2017 00:00

06.05.17

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Monday, 15 May 2017 00:00

05.15.17

Strength

Back Squat 

5x5 + 5lb from 5/8

WOD

For Time:

200 m Run

40 Unbroken Wall balls 20/14

400 m Run

30 Unbroken Wall Balls

One Run around Back Building

20 Unbroken Wall Balls

*5 Wall ball penalty added immediately every time you break

After Party

Push Ups

Original # X 2.5

(Sit Ups are tomorrow)

 

Monday, 24 April 2017 00:00

04.24.18

Strength

Back Squat

5x5 +5 lbs from 4/17

 

WOD

AMRAP 8

Wall Balls 20/14

*Every time you break = 2 Rounds of Cindy

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

 

After Party

EMOM 5

20 Sit Ups

 

Wednesday, 12 April 2017 00:00

04.12.17

Strength

Back Squat 

2x5 + 5-10 lbs from Wednesday

SUPERSET

3xME 

Strict Chin Ups

WOD

5 Rounds For Time:

10 Wall Balls 20/14

5 Bar Facing Burpees

1 Deadlift 275/185 (RX+ 315/205)

 

After Party

3xME Front Rack Hold

Monday, 03 April 2017 00:00

04.03.17

Strength

Back Squat

5x5 @ 65% of 5 RM

 

WOD

AMRAP 7

30 Double Unders

15 Wall Balls 20/14

5 Clean and Jerks 135/95

 

After Party

EMOM 5

20 Sit Ups

 

Tuesday, 28 March 2017 00:00

03.28.17

STRENGTH

Build to a heavy single Strict Press

*this is a beginning of cycle test

WOD

For Time:

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

*break up however you want

After Party

5x10 Back Extension

or

Superman

 

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