Wednesday 8/9

Workout of the Day Warm up + factorial 10 – 1 Push ups, sit ups, squats Back squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Tricep Extensions x 30 Chip-a-way 100 Pull ups   80 weighted sit ups 25/35#   60 pistol squats (alternating) 400 Meter run 20 Push press (70/100lb) 3 …

Tuesday 8/8

Workout of the Day Warm up 1st min: 5 push ups, 10 sit ups, 15 squats 2nd min: 6 push ups, 12 sit ups, 18 squats 3rd min:7 push ups, 14 sit ups, 21 squats Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Bicep curls x24 Amanda .45 13-11-9-7-5 reps for time …

Monday 8/7

Warm up +3 x 400m sprint rows 10 rounds for time 30 double unders 30 alternating rope slams For time 800 Meter run 100 KB swings (American) 800 Meter run 200 Single unders

Saturday 8/5

Workout of the Day Warm up + 1 mile run 11 Min. AMRAP 25ft O/H Walking lunges (left) 25ft O/H Walking lunges (right) 5 C2B (every 5ft equal 1 rep) 10 to 1 Factorial KB snatches (R+L=1) Goblet squats KB push press (R+L=1) 40 T2B

Friday 8/4

Workout of the Day Warm up +active stretch 13 Min. AMRAP 3 Bar Muscle Ups 5 Ring Leg Raises 7 Pistol Squats ( Movement proficiency before speed) 12 Min EMOM 1st min: 25ft HSW 2nd min: 30 sec L-sit hold 3rd min: 4 HSPU tempo 3010 2 Min. Handstand hold 400 Meter run

Thursday 8/3

Warm up Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Hanging side bends x 20 16 Min EMOM 1: 21 American KB swings 2: 6 Clean & Jerks 3: 15 Sandball Slams 4: 100 Meter run Kettle Bell Snatch technique 50 KB Snatches

Wednesday 8/2

Workout of the Day Warm up +Snatch technique review Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Tricep Extensions x 24 8 Min. Rope climb technique 16 Min. AMRAP 5 x Power Snatch, Hang Snatch, Hang Squat Snatch, O/H squat 7 T2B 1 Rope climb 5 Pegboard climbs

August 8/1

Workout of the Day Warm up +5 x 200 meter sprint rows 15 Min. EMOM for technical prowess 1st: 9 butterfly pull ups 2nd: 7 Hspu 3rd: 35 Double unders 7 Min. AMRAP 25ft HSW 4 press to handstand or 4 attemps 3 Min. Hanging L-Sit

Too Heavy, Too Slow, or Just Right?

In this blog we are going to look at pacing our workouts, why it’s important, and how to do it. We’ve all had those days when we get to the box a few minutes early and scurry up to the board to catch a glimpse of the WOD… Our initial thoughts are… “Only 3 rounds…? Only 135lbs on the bar…? …

Monday 7/31

Warm up Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep curls x24(Light) 14 Min. EMOM Complex Power clean Front Squat 3 Push Jerks @55/75# Cool down 50 meter jog 5 back squats 55/75#