Sunday April 30 2017

  -Warm Up-

2 rounds

10 boot straps

10 Thoracic rotations

Walking hip flexor stretch

Duck Walk

-Strength-

Weighed sit-ups

(double KBs , feet anchored on DB)

8-8-8-8

Single Arm DB rows

4-4-4-4 (each arm)

Hollow Rocks

10-10-10-10

-WOD-

2 RFT : 10 minute cap

20 cal assault bike

20 hang power cleans

20 sh to oh

Continue Reading Sunday April 30 2017

Saturday April 29 2017

-WarmUp-

Down and Back x2

Inchworms with a push-up

High knees

Frankenstein kicks

Crab walk

-strength-

Bench press

5-3-5-3-5-3

-WoD-

AmRaP 30

Teams of 3-4

300 wall balls

200 box jump overs

100 pull-ups

Continue Reading Saturday April 29 2017

Friday April 28 2017

  -Warm Up-

Hips

TFL smash/explore

Hip Flexor smash with KB

banded lateral distraction

-Strength-

2 push press + 1 split Jerk

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

-WOD-

Time Cap: 12 minutes

5 RFT

15 KBS

15 burpees

Continue Reading Friday April 28 2017

Thursday April 27 2017

  -Warm Up-

2 rounds

10 groiners (each side)

4 lateral step ups (each leg)

8 cossack squats

10 jump squats

-Strength-

Take your time warming up

REST 2-3 minutes between sets

Back Squat

5-5-5-5-5-5-5

@80%

-WOD-

AmRaP 8

2 Power Snatches

4 HSPU

12 cals rower

Continue Reading Thursday April 27 2017

Wednesday April 26 2017

-Strength-

4 sets

40m single arm KB/DB carry (each arm)

4 sets

20-30 second single arm over head hold (each arm)

-WOD-

For Time:

400m run

30 power cleans 95/65

400m run

30 T2B

400m run

30 power cleans 95/65

400m run

Continue Reading Wednesday April 26 2017

Tuesday April 25 2017

  -Warm Up-

X3

10 shoulder openers

10 OHS

5 sotts press(pvc)

40 doubles / singles

-Strength-

Low hang pause Snatch pulls

(Pause 3 seconds below the knee)

4-4-4-4-4

@ 65% -75% of 1 rep snatch

Sotts press BTN snatch grip

3-3-3-3-3

-WOD-

5 rounds, 1 min per station, of:

Double Under

D-ball Clean

Push Up

Rest

Perform this like "Fight Gone Bad"

Score = total reps

Continue Reading Tuesday April 25 2017

Monday April 24 2017

  -Warm Up-

X2

10 Banded X-Walk steps

10 goblet squats

10 fire hydrants each direction

10 split squats each leg

-Strength-

Back Squat

7-7-7-7-7-7

@75%

-WOD-

For Time:

21-15-9

Shoulder to Overhead

C2B pull-ups

Continue Reading Monday April 24 2017

Sunday April 23 2017

  -Warm Up-

Coaches choice

-Strength-

Deadlift

5-5-3-3-2-2-2

-WOD-

4 minutes burpees

Rest 3

3 minutes burpees

Rest 3

2 minutes burpees

Rest 3

1 minute burpees

Continue Reading Sunday April 23 2017

Friday April 21 2017

  -Warm Up-

Dip drive

Dip Drive + shrug

Hang muscle clean

Hang power Clean

Stand and shrug (floor)

Full power clean (floor)

-Strength-

Power Clean

3-3-3-3-3

-WOD-

"Elizabeth"

21-15-9

Power clean

Ring Dip

Continue Reading Friday April 21 2017