Author Archive

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Monday 10.20.14

A. 7 Sets of: 3-5 Reps of Strict Presses 15-25 Ab Mat Sit Ups *90 Seconds Rest   B. 4 Sets of: 8 Reps Single Arm DB Push Press 30-60 Seconds Side Plank per Side *60 Seconds Rest   C. For Time: 25 Thrusters 75/45 25 Bar Over Burpees 25 Thrusters 75/45  

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Saturday 10.18.14

Coach Sawyer’s Caffeine Crusher  

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Friday 10.17.14

In house Kalsu Challenge: You and your partner will have 20 min to complete 100 Thrusters in the division you choose. EMOM both partners do 5 Burpees, workout will start with Burpees One partner works each minute, both partners will start each minute with 5 Burpees then one partner completes as many Thrusters as possible, […]

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Thursday 10.16.14

A. 5 Sets of: 1.1.1 Deadlifts or 5 Sets of: 5 Deadlifts *Rest As Needed   B. 4 Sets of: 10 Feet Elevated DB Hip Raises 10 DB Stiff Legged Deadlift *60 Seconds Rest   C. 3 Sets of: 12-15 Good Mornings 12-15 Reverse Hyperextensions off GHD *60-90 Seconds Rest

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Wednesday 10.15.14

Partner WOD (Teams of 2) ***One partner works while the other partner holds the “rest” position*** 2 Rounds of: 2 Minutes Max Reps Med Ball Squats (20/14) / Push Up Hold 2 Minutes Max Reps Push Press (75/45) / Boat Hold 2 Minutes Max Reps Med Ball Walking Lunges (20/14) / Handstand Hold 2 Minutes […]

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Tuesday 10.14.14

A. 30 Minutes Work up to a MAX: 3 Rep Snatch (All 3 Reps must be complete within 40 Seconds)   B. 6 Rounds of: 5 Burpee Box Jump Overs 24/20 15 KB Swings 53/35   C. Death By 10 Meters  

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Monday 10.13.14

A. 30 Minutes to Complete: 3 HEAVY Sets of 3 Reps Back Squats (Pause Squats or 1 1/4 Squat)   B. 1 Set 20-30 Reps at 50-60% of Part A   C. 5 Minute AMRAP: 5 Deadlifts 185/135 10 Wall Balls

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Saturday 10.11.14

A. 5 Sets of: 5-8 Push Presses Max Hold Hanging Knee Raise or 10 Strict T2B *2-3 Minutes Rest   B. 10 Minutes of: 10 DB/KB Thrusters 50-100 JRS *30 Seconds Rest After Each Round (Mandatory)   C. Tabata HSPU Hold or OH Plate/Bar/KB’s/DB’s Hold

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Friday 10.10.14

A. 20 Minutes Work up to a HEAVY: Deadlift (Sumo or Traditional)   B. 1 to 10 Ladder Deadlift 225/125 Box Jump 30″/24″   C. 5 Minute AMRAP 5 Pull Ups 5 Wall Balls

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