January - 2018

013118 Wednesday

Warm Up: Stretch Conditioning: 21-15-9 Wall Balls (20/14) Pull ups Thrusters (95/65) Box Jumps (24/20) Kb Swings (53/35) Midline: Not for...

013018 Tuesday

Warm Up: Stretch 1. Gymnastics: 30 HSPU (not for Time) 2. 3 Position Power Clean 20min to build to a Heavy Complex Conditioning: 3RFT 15...

012918 Monday

Warm Up: Stretch Strength: A) On the 0:90sec x 3 Rounds 3 OHS 1 Hang Squat Snatch 1 Full Snatch *performed at 40% B) 1 Hang Squat Snatch...

012718 Saturday

Warm Up: Stretch Conditioning: Open wod 11.5 AMRAP x 20min 5 Power Cleans (145/100) 10 T2B 15 Wall Balls (20/14)

012618 Friday

Warm Up: Stretch Strength: EMOM x 10min 1 Squat Clean & Jerk Conditioning: 5RFT 9 Power Clean (135/95) 15 Push Ups 21 GHD Sit Ups 500m Row

012518 Thursday

Warm Up: Stretch Strength: Power Snatch 3-3-3-3-3 (building) Conditioning: For Time: 400m Run 9-15-21 Lateral Burpees OHS (95/65) 400m Run

012418 Wednesday

Warm Up: Stretch Conditioning: 3 x 5:00min Rounds / followed by 5:00min Rest Round 1: 100 Double Under Buy-In, followed by AMRAP 12 Front...

012318 Tuesday

Warm Up: Stretch Conditioning: 4RFT 21/15 Assault bike 15 T2b 7 Clean & Jerks (155/105) Midline: Not for time- 4 Sets 7 Glute Ham Raises...

012218 Monday

Warm Up: Stretch Strength: Back Squat 5 @ 80% 2 @ 85% 5 @ 80% 2 @ 90% 5 @ 80% 2 @ 95% *super set 10 Back ext in between each set...

012019 Saturday

Warm Up: Stretch A) Make Up day missed B) 15-20min of Strength/Skill work Conditioning: 21-18-15-12-9-6-3 Burpees Kb Swings (53/35) Row...