Author Archive
Thursday, 10-31-2019
Warm Up: 3 Rounds for Quality 100m Jog Leg and Hip Mobility Shoulder Mobility Conditioning: AMRAP 30 200m Sandbag Carry 1min Sandbag Overhead Hold 200m Farmer Carry 1min Plank Hold 100m Walking Lunge 1min Wall Sit Hold RTG — Vested Cash Out: Foam roll back Notes: A grinder! Keep moving and do as much as […]
Wednesday, 10-30-2019
Strength. Presses Establish 1RM Conditioning. EMOM 12 MINUTE 1-4 Power Snatch Mid Hang Snatch (above the knee) Overhead Squat MINUTE 5-8 Power Snatch Mid Hang Snatch (below the knee) Overhead Squat MINUTE 9-12 Snatch x2 Cash Out: Snatch Pull. A snatch pull ends with a straight-arm shrug in triple extension (hips and knees fully extended […]
Tuesday, 10-29-2019
Warm Up. 3 Rounds for Quality 100m Jog Pull Up Progression Air Squat Progression Shoulder Mobility Conditioning. For Time. Teams of Two 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Pull Ups 10 Push Ups 15 Air Squats 1000m Row (Split) 5 Rounds (Each) 100m Run 5 Muscle Ups 10 HSPU 15 Box Jumps […]
Friday, 10-25-2019
Strength: Deload Deadlifts 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, Deficit 60 2×5 Conditioning. Open 20.3 For time: RX 21 deadlifts, 225 lb./155 lb. 21 handstand push-ups 15 deadlifts, 225 lb./155 lb. 15 handstand push-ups 9 deadlifts, 225 lb./155 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 lb. 50-ft. handstand walk 15 deadlifts, 315 lb./205 […]
Thursday, 10-24-2019
Warm up Conditioning. For Time 1K Row 80 Double Unders 60 Hammer Strikes 40 Sandbag Step ups 20 Pull Ups 40 Sandbag Step ups 60 Hammer Strikes 80 Double Unders 1K Row RTG = Vest Wod Notes: Today’s wod is a chipper ladder. Pick a pace that keeps you moving through the movements. Push it […]
Wednesday, 10-23-2019
Strength: Deload Presses 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, AMRAP 60 Conditioning. 3 Rounds 3 Min On/1 Min Off 250m Run 20 KB Swings 53/35 AMRAP Sit ups Wod Notes: Today’s wod is a quick 3 round interval. There will be a cone out for the 250m run. You should have :45-1:00 left for […]
Tuesday, 10-22-2019
Warm Up Conditioning. Team of 2 50 Power Cleans 95/65 or 135/95 400m Sled Push 90/45 50 Push Press 400m Sled push 50 Front Squats 400m Sled push 50 Deadlifts Wod notes: Make sure to warm up all lifts to the weight your going to use. Should be able to do five reps of each […]