Author Archive

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Friday 10.24.14

For Time: 50 Box Jumps 24/20 40 Calorie Row 30 Wall Balls 20/14 20 Power Cleans 185/125 10 Power Snatches 135/85 *5 Minute Rest* 10 Power Snatches 135/85 20 Power Cleans 185/125 30 Wall Balls 20/14 40 Calorie Row 50 Box Jumps 24/20

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Thursday 10.23.14

A. 25 Minutes: Work up to a HEAVY 5 Rep Back Squat   B. E2MOM for 12 Minutes: 5 Reps at 75% of Part A   C. 5 Sets of: 15-20 KB Front Rack Walking Lunges 1 Minute Plank/Boat/Hollow Rock Hold *1 Minute Rest    

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Wednesday 10.22.14

A. 6 Sets of: 5 Close Grip Pause Bench Presses 5 Weighted or 5 Second Negative Pull Ups *2-3 Minutes Rest   B. 4 Sets of: 12-15 Bent-Over DB Rows Max Reps Dips *2-3 Minutes Rest   C. 5 Minutes of: Max Reps Burpee Pull/Chin/Muscle Ups

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Tuesday 10.21.14

A. 20 Minutes of: Odd: 5 Reps HEAVY Deadlifts Even: 5 Reps HIGH Box Jumps *2 Minutes Rest B. 10 Minutes of: Odd: 50 DU’s Even: 20 KB Swings *2 Minutes Rest C. 5 Minute EMOM: 200M Row

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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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