Author Archive

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1.17.18

WEDNESDAY 17th   10-9-8-7-6-5-4-3-2-1 Deadlift 1.5x body weight Bench Press body weight Pull ups

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1.16.18

TUESDAY 16th A: EMOM 10 M1: 15 Toes to bar M2: 15 Cal Row   B: 10 Min AMRAP 12 Power Cleans 135/85 3 Muscle ups

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1.15.18

Monday 8th A: 4 sets of 15 Front squats *3min rest between sets   B: METHOD 5 rounds 25 Penguin jumps 15 Hand raised push ups 30 sec inverted handstand hold   SPORT 12 Min AMRAP 50 double unders 5 deficit Hand stand Push ups (refer to last week)  

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1.13.18

SATURDAY 13th “16.1” 20 Min AMRAP 25 ft over head lunge 8 burpees 25 ft over head lunge 8 chest to bar pull ups

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1.12.18

FRIDAY   A: Every 90sec for 6 rounds Deadlift 1 rep every 90sec starting at 50% max Add 10% every round ending on or near max   B: 4 rounds 20 V-ups 1 min plank

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1.11.18

THURSDAY A: 15 min Work to heavy 3 rep hang power snatch   B: Partner WOD 10 min AMRAP 50 wall balls 30/20 50 cal ski   -3 minute rest-   10 min AMRAP 20 Hang power snatch 95/65 20 burpee over bar  

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1.10.18

WEDNESDAY METHOD: E4MOM 20 min 30 double unders/Penguin jumps 10 toes to bar 10 power cleans 10 front squats   SPORT: “16.2” E4MOM 25 toes to bar 50 double unders 15 squat cleans @135/95 25 toes to bar 50 double unders 13 squat cleans @185/115 25 toes to bar 50 double unders 11 squat cleans […]

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1.9.18

TUESDAY 9th A: 5 rounds for quality 50 double unders 5 deficit HSPU   B: 4 Rounds 7 DB push press 50/35 7 DB reverse lunge per leg X2 5 sand bag over shoulder

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1.8.18

METHOD:   20 min EMOM M1: 16 DB snatches M2: 10 burpee box jumps     SPORT: “17.1” 50/35 20 min time cap 10 DB snatches 15 burpee box jumps 20 DB snatches 15 burpee box jumps 30 DB snatches 15 burpee box jumps 40 DB Snatches 15 burpee box jumps 50 DB Snatches 15 […]

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