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Monday, 09 October 2017 00:00

10.09.17

Strength

Back Squat 

5x5 + 5 lbs from 10/02

 

WOD

9-12-15

Thrusters 95/65

Pull Ups

 

After Party


EMOM 5

20 Sit Ups

 

 

Friday, 06 October 2017 00:00

10.06.17

Strength

Back Squat 

1x5 @ ~80-85%

 

WOD

200 m Run

9-6-3

Thrusters 135/95

Chest to Bar Pull Ups

200 m Run

15-12-9

Thrusters 95/65

Pull Ups

Wednesday, 06 September 2017 00:00

09.06.17

Strength

Back Squat

1x20 + 5 lb

WOD

Every 3 min x 5

40 Double Unders

12/10 Calorie Row or 10/7 Calorie Bike

6 Handstand Push Ups (RX+ 2 45s per side)

*Slowest time = score. Note fastest time in comments. If you fail a round, continue as an AMRAP until minute 15 (no longer).

After Party

5x5 Strict Pull Up (can be weighted) or Muscle Up Practice

5x5 Pistol Practice 

ME L-Sit

*Can superset

Wednesday, 01 February 2017 00:00

02.01.17

Strength

Back Squat

1 x 20

WOD

4 Rounds

1 minute Max Calorie Row

1 minute Max Wall Balls 20/14

1 minute rest

After Party

Muscle Up/Kip Work

Monday, 10 October 2016 00:00

10.10.16

Strength

Back Squat

1 x 20 + 5 lb if possible

 

WOD

5 Rounds For Time:

5 Overhead Squats 115/75

10 Toes To Bar

15 Box Jumps 24"/20"

 

After Party

EMOM 5 

20 Sit Ups

Wednesday, 07 September 2016 00:00

09.07.16

Strength

20 rep Squat Program Begins

1 x 20 @ 50% of 1 RM

*This will be going up each session. Be conservative in order to progress.

WOD

5 Rounds For Time:

30 Double Unders

15 Sit Ups

5 Deadlift 225/155 (RX+ 275/185)

 

After Party

Hip and Hamstring Mobility

Tuesday, 02 August 2016 00:00

08.02.16

Strength

Back Squat

6 x 2 @ 83%

*6-8 Push Ups IN BETWEEN working sets

WOD

AMRAP 10

2 Power Snatch 115/75 (RX+ 135/95)

4 Wall Balls 20/14

4 Power Snatch

8 Wall Balls

6 Power Snatch

12 Wall Balls...

score = total reps

After Party

Tabata Hollow Body Rock

Monday, 25 July 2016 00:00

07.25.16

Strength

Back Squat 5 x 4 @ 80%

*~5 Strict Pull Ups after each set

WOD

For Time:

50 Double Unders

10 Burpees

10 Deadlifts 225/155

40 Double Unders

8 Burpees

8 Deadlifts

30 Double Unders

6 Burpees

6 Deadlifts

20 Double Unders

4 Burpees

4 Deadlifts

10 Double Unders

2 Burpees

2 Deadlifts

*15 min cap

Monday, 27 June 2016 00:00

06.27.16

Strength

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

WOD

3 Rounds For Time

10 Squat Cleans 135/95

20 Box Jump 24"/20"

30 Sit Ups

*13 minute time cap

After Party

Accumulate 30 Dips

-OR-

EMOM 5

Muscle Ups (Rep Count = Athlete's Choice)

Wednesday, 22 June 2016 00:00

06.22.16

Strength

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85%

*If you hit your plus reps, add 5 lbs to the max number you are working off of.  If you did not, stay the same.

WOD

Running Clock...

Minutes 0-5

400 m Run

30 Thrusters 115/75

Minutes 5-10

400 m Run

40 Deadlifts 115/75

Minutes 10-15

400 m Run

50 Wall Balls 20/14

*Score = time for each or number of reps completed

 

After Party

3 Rounds

Pinch Grip Rotations

Max Effort Weighted Plank

 

 

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