A. Warm up B. Back Squat 10 x @50% 10 X @60% 5 x @75% 5 x @80% 5 x @85% Lateral Sidebends w/KB x 15 C. Bear Complex 95/135# 5 Rounds For Time Complete 7 Unbroken sets of this complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press D. 3 Rounds (On …
Thursday 04/05
A. Warm up B. 21-15-9 T2B Ring dips C. For time (21 Min. cap) 50 HSPU 400 Meter Run 40 Pistol Squats 400 Meter run 30 Pull ups 400 Meter run 20 Single arm DB Lunges (10R/10L) 400 Meter run 10 DB Jumpover burpees D. 2 Rounds 1 Min. Plank 30 Sit ups Rx Program Strict Press 10 x @50% …
Wednesday 04/04
A. Warm up PVC Snatch Tech B. 12 Min. EMOM Snatch 1-4 Min. build to 65% 3 P. Snatches + O/H Squat 5 – 8 Min. @75% 2 Snatches + O/H Squat 9 – 12 Min. @85% Snatch + O/H Squat *Pause to transition weight C. 10 Rounds For time (30 min. cap) 45 Double unders 9 Deadlifts @225/155# Every …
Tuesday 04/03
A. Warm up 5 x 3 + 2 w/pvc then, 5 x 5 + 3 w/barbell B. 12 Min. EMOM Clean + Jerk 1-4 Min. build to 65% 3 + 3 5 – 8 Min. @75% 3 x 1 + 1 9 – 12 Min. @85% 1 x 1 + 1 C. 20 Min. Partner E2MoM 1st set: Max Effort …
Friday 03/30
Warm up 10 Rounds FT 5 Pull ups 10 Push ups 15 Squats Every 2nd min. 25ft. HSW 25 min. EMOM 7 H/C Sit Ups + 3 Burpees 3 Rounds 30 sec. Hanging L-Sit 30 sec. Handstand hold or Elbow plank Rx Program Back Squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% …
Thursday 03/29
A. Warm up B. Back Squat 10 x @50% 10 X @60% 5 x @75% 5 x @80% 5 x @85% SS: 20 x Russian Twist C. 15 Min. time cap 50 Power Snatches 55/75# Then, 5 Rounds FT 15 O/H Squats 9 Cal. Assault or Row (200 Meter run or 150 Double unders) D. Foam Roll | ROM Wod …
Wednesday 03/28
A. Coaches Warm up B. 11 Min. EMOM 1 – 3 Min. Hip P. Snatch + Hang P. Snatch + 2 O/H Squats @40 to 50% 4th Min. Change weights 5 – 7 Min. Hang P. Snatch + P. Snatch + Snatch @65% 8th Min. Change weights 9 – 11 Min. 2 Snatch TNG @75% C. 15 Min. AMRAP 9 …
Tuesday 03/27
A. Warm up B. 16 Min. EMOM 1st Min: 12 Pull ups 2nd Min: 150 Meter Run 3rd Min: 12 T2B 4th Min: 150 Meter run C. For time 1 Mile run 100 Push ups 75 Sit ups w/ plate 15/25# 50 Squats w/ barbell 35/45# D. 4 Min. EMOM 25 Double unders + 3 burpees Rx Program Bench Press …
Monday 03/26
Warm up 9 Min. EMOM 1 – 3 Min. Hip P. Clean + Hang P. Clean + 3 Split Jerk @40 to 50% 4 – 6 Min. Hang P. Clean + P. Clean + 2 Split Jerk@65% 7 – 9 Min. P. Clean + Front Squat + Split jerk@75% (Pause clock in between to load weights) Partner Workout For time …
Friday 03/23
Normal Classes but we will be doing 18.5 as our Wod! Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a …