7/31/20

7/31/20

Warm Up 10 pvc pass through/around the world 8 kip swings 10 pull-ups 10 KBS 30 DU’s/60 singles Burgener warm-up Strength 5 x 2 power snatch WOD 15 min AMRAP Performance 25 DU’s 5 power snatches (135/95) 25 DU’s 5 bar MU’s Fitness 50 singles 5 power snatches (95/65) 50 singles 6 bar MU from […]

7/29/20

7/29/20

Warm Up 10 squat therapy 12 wall balls 10 box jumps 10 v-ups 10 K2E sprint dynamics Strength 5 x 4 back squat WOD For Time Performance (16 min cap) 600m run 45 wall balls (20/14) 400m run 30 box jumps (24/20) 200m run 15 TTB Fitness (15 min cap) 400m run 45 wall balls […]

7/28/20

7/28/20

Warm Up 10 med ball cleans 12 push-ups 10 box jumps 250m row Burgener warm-up Strength 5 x 5 power clean WOD 5 min AMRAP x 3 Performance 5 min AMRAP of: 15 bar over burpees 21 power cleans (155/105) 27/21 cal row rest 5 min 5 min AMRAP of: 15 bar over burpees 21 […]

7/27/20

7/27/20

Warm Up 10 pvc pass through/around the world 10 squat therapy 12 wall balls 10 ankle stretches 15 KBS 12 push-ups Strength build to a heavy turkish get-up 5 x 5 OHS WOD For Time (15 min cap) Performance 14 turkish get-up (55/35) right arm 30 KBS 14 OHS left arm 30 KBS 14 OHS […]

7/24/20

7/24/20

Warm Up 10 bar good mornings 10 roll back and reach 10 bird dog 10 fire hydrant 35 DU/70 singles 250m row Strength 5 x 5 deadlift WOD 16 min AMRAP Performance 60 DU’s 21/15 cal row 15 deadlifts (225/155) Fitness 120 singles 15/10 cal row 15 deadlifts (185/130)

7/21/20

7/21/20

Warm-Up 10 squat therapy 12 wall balls 10 ankle stretches 12 KBS 15 push-ups Strength 5 x 1 back squat WOD 15 min AMRAP Performance 15 goblet squats (55/35) 30 KBS 10 burpees over KB Fitness 15 goblet squats (35/20) 30 KBS 10 burpees

7/20/20

7/20/20

Warm Up 10 pvc pass through/around the world 12 DB push press sprint dynamics Strength 5 x 2 push jerk WOD For Time Performance (22 min cap) 21-18-15-12-9-6-3 of: HSPU 200m run after each round Fitness (20 min cap) 21-18-15-12-9-6-3 of: HSPU from box or DB press 100m run after each round

7/18/20

7/18/20

Strength 5 x 1 power snatch WOD 30 min AMRAP (teams of 3) 5 TTB 200m run 5 power snatches One athlete does one round before switching Round 1: 75/55 Round 2: 95/65 Round 3: 115/85 Round 4: 135/95 Round 5: AMRAP at 155/105

7/17/20

7/17/20

Warm-up 400m warm-up run (to Walnut St) 12 med ball cleans 10 box jumps Burgener warm-up Strength 5 x 3 power clean WOD 5 min AMRAP x 3 Performance 5 min AMRAP of: 9 power cleans (135/95) 9 box jump overs (24/20) rest 5 min 5 min AMRAP of: 6 power cleans (185/125) 6 box […]

7/15/20

7/15/20

Warm Up 10 squat therapy 10 wall balls 10 box ankle stretches 10 pvc pass through/around the world 8 kip swings 10 pull-ups Strength 5 x 2 OHS WOD 3 rounds for time (14 min cap) Performance 16 alt DB (50/35) overhead lunges 8 hand release push-ups 16 alt DB overhead lunges 8 C2B pull-ups […]