3/20/20

3/20/20

Warm Up 15 wallballs 15 KBS 20 Push ups 50 Double Unders Strength. 10 min Sumo Deadlift 7-5-3-3-3-3 Strength 12 min OHS. 10-8-6-6-6 WOD 30-20-10. 12 min Cap KBS 55/35 Wallballs 20/14 OHS 95/65

3/18/20

3/18/20

Warm up 15 Burpees 5 Wallwalks Sprint Dynamics. High knees – Butt Kicks – Leg Swings – Grape vine. Run 400m Strength 12 min Clean and Jerk 8-6-4-2-2-2 WOD 3 RFT. 20 min cap Run 400m 10 Power Cleans 155/105 Run 400m 10 Push Jerks

3/17/20

3/17/20

Warm up 10 Roll back and reach 10 bird dogs 15 Good mornings 10 fire Hydrants 10 Push ups 10 v sits Strength 5 min Deadlift warm up 5-5-5 Strength EMOM Every :90 for 8 rounds complete 3 12 second Deadlifts @ 65% of your 1 rep. Max weights are 225/155 6 sec up/ 6 […]

3/16/20

3/16/20

Warm Up 4 wall walks 10 Strict Pull Ups 10 Kipping Swings 10 Box Jumps Strength 1 7 Min Strict Press 5-4-3-3-3 Strength 2 10 min Push Press 10-6-4-2-2 WOD 6 RFT 16 min Cap 8 HSPU 8 C2B Pull ups 12 Burpee Box Jump Overs 24/20

3/13/20

3/13/20

Warm Up 5 Strict Pull ups 10 Kipping Pull ups 10 Ring dips 30 Double Unders Burgener Warm Up Strength 15 min To a build to a 1 Rep Power Snatch 8-6-4-2-2-1-1 WOD 5 Rounds (each round is 4 min, within that time you must complete the following. Any remaining time in the 4 min […]

3/11/20

3/11/20

Warm up 10 Medball cleans 10 Goblet Squats 5 wall walks Burgener warm up w/ shoulder warm up Strength 16 min to complete 10 sets of 1 Power Clean + 1 Squat Clean + 2 Push jerks increase load each set WOD 3 – 3 min AMRAPS 3 min. Break between AMRAP 3 of Macho […]

3/10/20

3/10/20

Warm Up 10 Roll Back and Reach 10 Bird dogs 10 Fire Hydrants 15 Good mornings 10 Strict Pull ups 10 Box Jumps Strength 18 Build to a 4 Rep Deadlift 10-8-6-4-4-6-8-10 WOD 4 RFT 20 min Cap 12 Deadlifts 225/155 16 Box Jumps 24/20 20 Pull Ups

3/9/20

3/9/20

Warm up 15 Dumbbell Squats 10 Dumbbell push press 10 Burpees Running warm up High knees – Butt kicks. – Leg swings. Grapevine. – AC skip Run 400m Strength. 15 min to build to a 3 Rep Thruster 10-8-6-4-3-3 WOD. 3 RFT. 15 min cap Run 400m 12 Bar facing Burpees over bar 15 Thrusters […]

3/6/20

3/6/20

Warm Up 15 Goblet Squats 15 KB upright rows 15 KBS 5 Wall Walks Strength 1 10 Min Sumo Deadlift 8-8-8-8-8 Strength 2 10 min Strict Press 5-5-5-5-5 WOD 5 RFT 12 min Cap 12 Sumo Deadlift High Pulls 115/75 10 Shoulder to Overhead Core Finsher 3 min Hollow Rock

3/4/20

3/4/20

Warm Up 15 Medball Cleans 10 Push Ups Row 250m Burgener Warm Up Strength 10 Min to build to a 3 rep Power Clean WOD 20 Min AMRAP 1 round of Chief 3 Power Cleans 135/95 – 6 Push Ups – 9 Air Squats Row 250m 2 Rounds of Chief Row 250m 3 Rounds of […]