07.13.18

WOD:

3x:
21 Cal Row
15 Lateral Burpee
Over Erg
9 Deadlifts
(225/155)
Rest 4:00 between
sets.

07.12.18

WOD:

10 RNFT (Strength Day):

5 Strict Pull Ups
5 Strict HSPU
10/leg Bulgarian
Split Squat w/
Barbell (Athlete
Chooses Weight)
10 Good Morning
w/ Barbell (Athlete
Chooses Weight)
10 Double KB Bent Over Row (70/53 per hand)

07.11.18

WOD 1:

4x:
12 kHSPU
12 (6/side)
Alternating Pistols
12 (6/side)
Kettlebell Power
Snatches (53/35)
12 Box Jump
(30/24)
Rest 2:00 between
sets.

WOD 2:

For Time:
15-12-9-6-3
Unbroken Chest to
Bar Pull Ups
*This should be
QUICK! Scale
athletes to pull ups
to ensure that this
is quick and dirty.

7.10.18

Lifting:

5 x 5
Overhead Squat at
last week’s weight.
Rest as needed
between sets.

 

WOD:

A) EMOM 15
1 – 3 Wall Walks
2 – 6/Arm Single
Arm DB Thruster
(50/35)
3 – 9 Calorie
Assault Bike Sprint
—REST 5:00 —
B) EMOM 9
1 – 4 Wall Walk
2 – 7/Arm Single
Arm DB Thruster
3 – 12 Calorie
Assault Bike Sprint

07.06.18

PARTNER WOD:

Partnered,
AMRAP 30
100 Double
Unders (Each)
50 HSPU
40 Burpee Box
Jump Over (24/20)
30 Deadlift
(155/115)
20 Push Jerk
(155/115)
10 Bar Muscle Ups

 

07.05.18

Lifting:

Every :15 for 5:00,
alternating
movements every
:15 —
1 – Power Clean
2 – Clean
*This should be
about 70% of your
1RM (unless
you’re Julian…
then go with less
weight)

 

WOD:

EMOM 20
1 – 20 Front
Racked Walking Lunge (95/65) —
These should be performed as:
-Power Clean the Bar
-Take 10 steps and drop the bar
-Power Clean and lunge the last 10 steps.
2 – 10 Pull Ups + 8 TTB

07.04.18

One class at 10am. Come join us to celebrate the 4th of July!

Everyone is welcome!

07.03.18

Lifting:

EMOM 8
4 OHS at last
week’s 3-rep
weight.

 

WOD:

5 x AMRAP 4
8 Snatch (135/95)
8 Chest to Bar
8 2-For-1 Wallball
Shots (20/14)
8 Goblet Box Step
Over (70/53 over 20’’)
Rest 2:00 between
AMRAP’s.

 

07.02.18

WOD 1:

3 Burpee Muscle Ups
6 Cluster (135/95)
3 Burpee Muscle Ups
Rest 1:30 between sets.

 

WOD 2:

For Time:
50 Single Arm DB
Snatch (Full – L)
(35/25lbs)
Run 800M
50 Single Arm DB
Snatch (Full – R)
(35/25lbs)

06.29.18

WOD:

EMOM 24
1 – 5 Bench Press
(Bodyweight)
2 – 10 Overhead
Walking Lunge
(75% of BW)
3 – 20 SDLHP
(50% of BW)
4 – Rest

Facebook Auto Publish Powered By : XYZScripts.com