Saturday December 31 2016
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Saturday December 31 2016

-Warm Up-

Row 15/12 Calories

10 PVC Shoulder openers

10 Push up to downward dog

10 PVC Canoes

20 Groiners

10 PVC Overhead Squats

5 Bottom half burpees

10 PVC Snatch Balance

-Strength-

Power snatch

65% 3x2

Snatch pull

75% 3x3

-WoD-

Teams of 3

80 thrusters 115/80

80 c2b

80 squat cleans 115/80

80 burpee box jumps

80 cals

Continue Reading Saturday December 31 2016
Friday December 30 2016
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Friday December 30 2016

  -WARM UP-

3 rounds

Bear Crawl
High Knees
Butt Kicks
Straight Leg Swings
10 Air Squats
10 Bottom Half Burpees

-Strength-

Front Squat

3 @ 75

1 @ 80

3 @ 75

1 @ 83

3 @ 75

1 @ 85

-WOD-

2 RFT

40 doubles

20 T2B

10 front squats

Continue Reading Friday December 30 2016

Thursday December 29 2016

-Warm Up-

10 bootstraps

10 walking lunges with rotation

Duck walk down and back

Then

3 rounds

5 lateral step ups

3 kneeling/broad jumps

20 second forearm stretch

-Strength-

Power Clean + Push Jerk

60% 2+1

70% 2+1

75% 2+1 x 3

2+1 = 2 power cleans plus 1 jerk

All singles no TNG

Clean pull

100% 4 sets of 3

-WOD-

AmRap 18- Partner

20 wall balls

20 KBs

20 burpee bar hop

20 hang clean

Continue Reading Thursday December 29 2016
Wednesday December 28 2016
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Wednesday December 28 2016

  -Warm Up-

3 rounds

10 cals

5 inchworm push-ups

10 reverse lunge w/ OH reach

5 air squats with a pause

30 second HS/Plank Hold

-Strength-

Bench Press

5-5-5-5-5

Supine rows

8-8-8-8-8

-WOD-

For time :

Teams of 3

800m row

60 sit-ups

60 HSPU

1000m row

40 sit-ups

40 HSPU

1200m row

20 sit-ups

20 HSPU

Continue Reading Wednesday December 28 2016
Tuesday December 27 2016
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Tuesday December 27 2016

  -Warm Up-


With a PVC:

20 Pass throughs

10 OHS

10 Pass throughs at bottom of OHS

Then

Snatch Warm up: 2 Rounds

5 Weighted Kossacks each leg

5 Snatch grip BTN Press

5 Snatch grip BTN Push Press

5 BTN Push Jerks Balance

5 Snatch Balance

-Strength-

Power Snatch +

Hang power snatch +

OHS

1-1-1-1-1-1-1

-WOD-

AmRaP 9

2 OHS

2 C2B pull-ups

4 OHS

4 C2B pull-ups

6 OHS

6 C2B pull-ups

8 OHS

8 C2B pull-ups

Etc...

Continue Reading Tuesday December 27 2016
Monday December 26 2016
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Monday December 26 2016

  -Warm Up-

10 boot straps

10 Lunge w/rotation

10m Duck Walk

20 Groiners

10m side Shuffle each way

10 Air Squats

Then for quality

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 Push press add weight

-Strength-

Back Squats

10-10-10-10

@50-55% of 1RM

-WOD-

Open Wod 13.2

AmRaP 10

5 shoulder to overhead

10 deadlifts

15 box jumps

Continue Reading Monday December 26 2016
Saturday December 24 2016
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Saturday December 24 2016

-Warm Up-

10m Walking Lunge w/twist

20 Groiners

10 Kossacks

10m Reverse Samson Lunges

10 Tuck Jumps

Then for Quality :

3 rounds:

10 Bulgarian Split Squats each leg

:30-1:00 Squat Hold

3 Max Broad Jumps

-Strength-

Good mornings

8x4 @ up to 40% of deadlift

Front rack step ups

8x4 up to 40% of front squat

-WoD-

Teams of 3-4

AmRaP 25

60 cals

100 sumo deadlift high pull

60 cals

100 pull-ups

60 cals

100 thrusters

Continue Reading Saturday December 24 2016
Friday December 23 2016
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Friday December 23 2016

-Warm Up-

Mobility

2 minute wall squat

2 minute sweeping pigeon stretch

2 t-spine opener

2 lat smashing (softball/lacrosse ball)

Then

2 rounds

10 shoulder openers

10 OHS

5 hang squat snatches

-WOD-

EMOTM 20

1 squat snatch

(Building in weight)

Rest

Then 1 set max OHS at heaviest weight squat snatched

Continue Reading Friday December 23 2016
Thursday December 22 2016
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Thursday December 22 2016

  -Warm Up-

3 rounds

1 minute jump rope

10 inchworms

5 Russian swings heavish

5 four part squats

10 shoulder openers

-Strength-

Turkish Gid-Up

3-3-3-2-2-1-1

Weighted pistols

3-3-3-3-3-3

Do all on left side then all on right side

-WOD-

AmRaP 17

50 doubles

40 KBS

30 Burpees plate hops

20 OH lunges w/plate

Continue Reading Thursday December 22 2016
Wednesday December 21 2016
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Wednesday December 21 2016

WARM UP

15 minutes for Quality:

8 1 Arm High Pulls each arm

10 Light Kettlebell Romanian Deadlifts with 5 second negative (think goodmorning)

20 Lateral Band Step Overs

30 second Supinated Hang

-Strength-

Deadlift

10-3-10-3

-WOD-

For time: 

10-1 knees to elbow

1-10 deadlift

Continue Reading Wednesday December 21 2016