11/24/2017

Filthy Fifth-Tee 5 rounds for time: 10 reps for each exercise each round (total of 50 reps each exercise): Box Jump (24/20) Jumping Pullups KB Swings (35/26) Walking Lunges Knees to Elbows Push Press (45/35) Back Extensions Wallballs (20/14) Burpees Double Unders

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November 19, 2017

11/23/2017

1RM Weighted Pullup Build up to as heavy of a pull up as you can do. WOD: TBA

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November 19, 2017

11/22/2017

Handstand work Everyone work on getting a vertical torso. Feet on some plates Feet on a box Wall walk, belly to wall Kick up to handstand 1RM Bench Press Build up to a 1RM bench press. Rest plenty between sets. This is a slow, heavy day after the handstand work, no metcon, just test how…

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November 19, 2017

11/21/2017

Front Squat 2’s 10 sets total. Build up to heavy doubles. Empty bar is a good starting point. 60-70% 1RM Back Squat is a good target for your last set. 3 for 3 3 Rounds for time: 25 Pull Ups 25 Wallballs (20/14) Row 25 calories

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November 19, 2017

11/20/2017

Snatch Complex 2 Rounds: 1 Pause Snatch DL 1 Low Hang Snatch 1 Overhead Squat Start light, steadily increase weight each set until it gets heavy, then back off a bit. Get used to lifting by feel and don’t get caught up with how many pounds the bar is. 14.1 AMRAP 10: 30 Double Unders…

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November 19, 2017

11/17/2017

Max Reps Unbroken Pullups Try to get as many reps as you can without coming off the bar. Dead hang for more than a second constitutes a stoppage WOD: TBA

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November 13, 2017

11/16/2017

Technique Handstand work. Focus on getting your torso vertical. Kick up and work on balancing on your hands, or use a box to put your feet on and pike. Use this time to determine what you’ll do for the WOD. The Seven 7 Rounds for time: 7 reps each exercise each round: Handstand push ups…

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November 13, 2017

11/15/2017

Deep Six KB Cycle 3 Rounds: With one arm: 5 Swings 5 Snatches 5 Clean and Press 5 Front Squats 1 TGU Rest 30 seconds and do the other arm. Use a weight you can do 8 strict KB presses with. Ladder up 1-7 Push Ups MB Clusters (20/14) MB Cluster = MB Clean +…

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November 13, 2017

11/14/2017

Shoulder Press 3’s 2 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% For Time Row 5k

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November 13, 2017

11/13/2017

EMOM 10 1 Clean 2 Front Squats *if you power clean it, do 3 front squats AMRAP 4 Rounds: 1 min each exercise with 30 sec rest after each exercise: Deadlift (185/135) Row (calories) Toes to bar

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November 6, 2017
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