08/02/2017

Deadlift 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Run, Sit, Stay, Jump 10 Rounds for Time: 200m Run 40 Flutter Kicks 10sec. Air Squat Hold 10 Box Jumps (24/20”) Olympic Class: 5 sets: 5 Muscle Snatches EMOM 20 1 Clean 2 Split Jerks

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July 31, 2017

08/01/2017

Burgener Warm Up Pass-through Shrug High Pull Muscle Snatch Snatch Drops 3-Position Snatch EMOM 30 Polar Bear Complex and more. Every minute: 1 Snatch 1 Snatch Balance 1 Overhead Squat After every 5 complexes, do 7 GHD situps instead of the complex (when the clock hits 5, 10, 15, 20, 25, and 30). Priority is…

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July 31, 2017

07/31/2017

Bench Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Remember to adjust your 1RM based off of last week’s weight and reps (see “1RM Calculator” via google) AMRAP 25 10 CCCT Rollouts 15 Goblet Squats (53/35lbs) 200m Run

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July 31, 2017

07/28/2017

Kettlebell Deep Six Variation With one arm and one KB: 5 Swings 5 Snatches 5 Clean and Press 5 Windmills switch arms and repeat

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July 24, 2017

07/27/2017

Shoulder Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% Cartwheel Progressions Go through the different shapes your four points of contact make with the ground. -Box -Circle -Sharp arc -Opened arc -Straight line http://gymnasticswod.com/content/cartwheel-progression-pt2

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July 24, 2017

07/26/2017

Deadlift 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% “Black Lung” 21-15-9 for Time: Thrusters (95/65) Push Ups Front Squat (95/65) Pull Ups Wallballs (20/14) Burpees

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July 24, 2017

07/25/2017

Bench Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% AMRAP 15 1 Rope Climb 5 Power Snatches 7 Push Press Weight Scaling: A: 95/65 B: 75/55 C: 65/45 D: 45/35 E: 35/15

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July 24, 2017

07/24/2017

Back Squat 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% Triple Time Trial 3 Rounds for time: Run 400m Rest equal amount of time. **pace this slower than last week’s double 400m wod, because less rest and more distance total.

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July 24, 2017

07/21/2017

Deadlift 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% 5 Rounds for Reps: 30 seconds each exercise: Jumping switch lunges Push ups Sit ups Wallballs Double Unders 1-arm KB push press (53/35)

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July 17, 2017

07/20/2017

Bench Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Two-Fold Tabata 8 Rounds: 20 seconds Row for Calories 10 seconds Rest 20 seconds Push Ups 10 seconds Rest (Coaches: This workout takes 8 minutes) Finisher 4 sets of 7 jumping pullups with 2-second negative

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July 17, 2017
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