9/1/20

9/1/20

Warm Up 10 squat therapy 15 wall balls deep squat stretches with plate 350m row Strength Back squat: 6@50%, 5@60%, 4@70%, 3@80%, 2@90%, 2@95% WOD 4 rounds for time Performance 40 air squats 30 abmat sit-ups 15/10 cal row Fitness 40 air squats 20 abmat sit-ups 10/7 cal row

8/31/20

8/31/20

Warm-Up 10 pvc pass through/around the world 10 kip swings 10 pull-ups 10 ring dips 12 upright KB rows Strength 5 x 5 sumo deadlift high pull WOD For Time (22 min cap) Performance 9-6-3 of: Bar MU burpees to bar rest 5 min 12-9-6 of: C2B pull-ups burpees to bar rest 5 min 15-12-9 […]

8/29/20

8/29/20

Strength 5 x 1 power snatch WOD 2 rounds for time- Teams of 3 (30 min cap) 600m team run 100 box jump overs (24/20) 100 power snatches* 100 bar facing burpees Round 1: 115/85 Round 2: 95/65

8/28/20

8/28/20

Warm-Up 12 DB strict press 10 v-ups 12 K2E jerk balance and split jerk demo/practice Strength 5 x 3 jerk balance 5 x 1 split jerk WOD 10 min AMRAP Performance 2 TTB 2 HSPU 4 TTB 4 HSPU add 2 reps every round Fitness 2 K2E or 2 v-ups 2 DB seated press (35’s/20’s) […]

8/26/20

8/26/20

Warm Up 10 med ball cleans 12 box jumps sprint dynamics Burgener warm-up Strength 5 x 3 power clean WOD 2 rounds for time (14 min cap) Performance 800m run 21 power cleans (155/105) Fitness 600m run 21 power cleans (115/85)

8/25/20

8/25/20

Warm-up 10 squat therapy 15 wall balls deep squat stretches with plate Strength Back Squat: 10@50%, 10@60%, 5@70%, 5@75%, 2@80%, 2@90% WOD Karen- For Time (12 min cap) Performance 150 wall balls for time (20/14) Fitness 150 wall balls for time (14/10)

8/24/20

8/24/20

Warm-up 10 bar good mornings 10 roll back and reach 10 bird dog 10 fire hydrants 30 DU’s 250m row Strength 5 x 2 deadlift WOD 20 min EMOM Performance Min 1: 6 deadlifts (225/155) Min 2: 50 DU’s Min 3: 15/12 cal row Min 4 rest Fitness Min 1: 6 deadlifts (185/125) Min 2: […]

8/22/20

8/22/20

Strength 5 x 3 power snatch 5 x 3 cluster WOD AMRAP x 3 (Team of 3) 7 min AMRAP of: 400m team run max C&J (135/95) rest 3 min 6 min AMRAP of: 300m team run max power snatches (115/80) rest 3 min 5 min AMRAP of: 200m team run max thrusters (95/65)

8/21/20

8/21/20

Warm-up 10 pvc pass through/around the world 8 kip swings 12 pull-ups 12 KBS sprint dynamics Strength 5 x 3 sumo deadlift high pull WOD Helen- 3 rounds for time (12 min cap) Performance 400m run 21 KBS (55/35) 12 pull-ups Fitness 200m run 21 KBS (35/20) 12 banded pull-ups or ring rows Body Armor […]

8/19/20

8/19/20

Warm Up 10 pvc pass through/around the world 12 DB strict press 15 air squats 12 box jumps Strength 5 x 5 strict press 5 x 3 push press WOD 10 min AMRAP Performance 12 push press (135/95) 20 box jumps (24/20) Fitness 12 push press (95/65) 20 box jumps (20/16)