Author Archive

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Monday 04.27.15

HEALTH A. 4 Sets of: 3 Front Squats @ 3101 4 Ring Rows @ Pause at Top+Bottom -Roll and Stretch lats and Chest B. 7 Minute AMRAP: 7 DB HP Cleans 7 DB Front Squats 7 Box Jumps C. Tabata Burpees or Squat Thrusts FITNESS A. 5 Sets of: 3 OHS (from rack) 22×1 B. […]

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Friday 04.24.15

HEALTH A. “Cindy”: 20 Minute AMRAP of 5 Pull ups (3) 10 Push Ups (5) 15 Squats (10) B. 4 Sets of: Sub-max L-sit (supported or hanging) 10 Back Extensions or Reverse Hypers 5 Wall Slides C. Roll and Stretch: Chest, Lats, Glutes, Thighs FITNESS Hero WOD choice: “Holleyman” 30 Minutes of: 5 Wall Balls […]

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Thursday 04.23.15

HEALTH A. 5 Sets of: 3 Shoulder Presses (pause at top) 3 Strict/weighted Chins (pause at top) -Roll/Stretch Quads and calves B. 10 Minute EMOM: Even: 8 Push Presses (DB or Bar) Odd: 8 Ring Rows C. Tabata x 5 intervals -Ab Mat Sit Ups or Hollow Hold/Rocks D. Tabata Airdyne x 5 intervals FITNESS […]

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Wednesday 04.22.15

HEALTH A. Work up to a Max or Heavy 3 DL B. 3 Sets of: 4 Single Leg RDL (each leg) 10 to 20 sec L-sit or Tuck Hold (hanging or supported) C. 10 Minute AMRAP: Row 200M 10 Box Jump 10 DB Thruster (Can’t set down DB’s) FITNESS A1. 3 Sets of: 5 DL’s […]

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Tuesday 04.21.15

HEALTH A1. 7 Minutes of: HPC x 2 + Jerk x 2 A2. 10 Minutes of: Clean Pull + Power Clean + Jerk B. 3 or 4 Rounds of: 10 Pull Ups or 6 C2B pull ups 10 HPC (unbroken) 30 Rebounding Bar Jumps or DBLu’s FITNESS A. 20 Minutes: Power Clean + HPC + […]

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Monday 04.20.15

HEALTH A. 4 Sets of: 5 Reverse Lunges (non-altrnating, w/ pause @ bottom) 3 Dips @ 3101 -Roll and Stretch lats/IT band B. 3 Sets of: 4 SLRDL’s (each leg) 10 Band Walks or Clamshells per Side C. 3 Rounds for Time: (12 min cap) 500 m Row (lower damper) 15 Goblet or Front Squats […]

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Saturday 04.18.15

Sleds – Sandbags – Smiles

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Friday 04.17.15

HEALTH Partner WOD: 30 Minute Cap Buy In: 100 Slam Balls 21-15-9: Wall Ball + Ring Rows 15-12-9: DB or Bar Thrusters + Burpee Box Jumps 5-5-5: Gym Crawl Down w/ Jog Back (One Way=1 Rep) Cash Out: 1K Row or Team 800M Run *Both partners must complete all reps* FITNESS Partner WOD for Time: […]

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Thursday 04.16.15

HEALTH A. 10 min E2MOM: (try to beat last Friday) 3 DL @ 2101 3 Big Box Jumps B. 3 rounds 12 Shoulder elevated Hip raises 12 Banded Clamshells per side C. For time 500 m row 20 burpees Bar or Ring touches (~6” above reach) 500 m row FITNESS A. 10 Minute EMOM: 3 […]

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