Author Archive

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Saturday 05.30.15

Health & Fitness: 1 Lap Around the Block 21 DB Thrusters 42 KB Swings 15 DB Thrusters 30 KB Swings 9 DB Thrusters 18 KB Swings 1 Lap Around the Parking Lot *10 Rest…then 1 Lap Around the Parking Lot 21 Pull Ups/C2B/MU’s 42 Walking Lunges 15 Pull Ups/C2B/MU’s 30 Walking Lunges 9 Pull Ups/C2B/MU’s […]

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Friday 05.29.15

HEALTH A. 15 Minutes Practice of: 3 to 6 OHS B. 10 Minutes Practice of: 3 to 5 Hang Power Snatches 3 High Box Jumps 5 Wall Slides C. 4 Sets of: 8 Push Ups, Dips or HSPU’s 8 Pull Ups 20 Sec Airdyne Sprint FITNESS A. 7 Sets of: 3 Snatches (30 Seconds) *2 […]

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Thursday 05.28.15

HEALTH A. Partner WOD with a Running Clock: 7 Minute AMRAP: 5 Heavier Deadlifts 5 – 10  AFAP Burpees *3 Minute Rest B/W AMRAP 7 Minute AMRAP: 5 Heavier Shoulder Presses 15 Sit Ups *3 Minute Rest B/W AMRAP 7 Minute AMRAP: 5 Heavier Front Squats 5 – 10 AFAP Burpees B. Immediately after A…Run […]

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Wednesday 05.27.15

HEALTH A. 3 to 5 Sets of: 4 Non-Alternating Forward Lunges 6 Ring Rows @ 2102 20 to 30 sec Front Plank B. 3 Minute AMRAP: 5 Box Jumps (step down) 5 Burpees to 6” Reach 1 Minute active Rest (easy jog, airdyne, steps on box, 1 ½ Minute AMRAP: Slam Balls *1 Minute active […]

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Tuesday 05.26.15

HEALTH A. 20 Min Clean and Jerk Practice Work on progressions -HPCBelow Kn. Clean Pwr Cln -Push PressPush Jerk Split Jerk B. 20 min AMRAP 28 KB Swings 21 Cal Row 14 Burpees 7 Single Arm Thrusters 1 Lap Run 7 Single Arm Thrusters 14 Burpees 21 Cal Row 28 KB Swings FITNESS A. 7 […]

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Friday 05.22.15

HEALTH A. 5 Sets of: 5 Bench Press @ 21X1 5 Difficult Ring Rows @ 2101 -Roll/Stretch Quads+Glutes B. 3 Sets of: 6-8 Strict Chin Ups @ 2101 6-8 Dips @ 2101 C. 1 Mile Run or 1609 M Row FITNESS A. 4 Sets of: MAX Reps BW Bench Press MAX UNBROKEN BW Power Cleans […]

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Thursday 05.21.15

HEALTH A 5 Sets of: 4 Sumo DL @ 3101 4 Box Jumps -Roll/Stretch Lats+Chest B. 3 or 4 Sets of: 8 GHD Reverse Hypers (3 second HOLD at top) 20 Russian Twists (slower/controlled) 10 Band Walks per Side C. Tabata Airdyne x 6 + 1 Min Max Burpees FITNESS A. Deadlifts 3 Sets of: […]

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Wednesday 05.20.15

HEALTH A1. In 10 Minutes Work up to a HEAVY: Split Jerk/Push Jerk A2. 5 to 7 EMOM: 3 Strict Shoulder Presses B. 20 Minute Partner AMRAP: 1 Lap around Parking Lot 50 Thrusters 75/55 1 Lap around Parking Lot 50 Box Jumps 1 Lap around Parking Lot 50 KB Swings FITNESS A. 5 Sets […]

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Tuesday 05.19.15

HEALTH A. 20 Min Clean Practice: Mid-Hang Power Clean+ HPC + below knee Power Clean B. 10 Min EMOM: Even: 50 sec Max Rep Burpee Box Jump Odd: Side Plank C. 6 sets of: 10 to 15 calorie row (AFAP) *30 Second Rest FITNESS A. 20 Minutes Clean Complex Work: HPC below knee + HPC […]

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