Author Archive

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Thursday 07.24.14

A. 5 Sets of: 5-8 Strict Should Presses *30-60 Seconds Rest 10-15 Ring Rows *2 Minutes Rest B. 4 Sets of: 8 One Arm DB Push Press *30 Seconds Rest 10-15 Band Pulls *30 Seconds Rest 8 Bent-Over DB Rows C. For Time: 25 Thrusters 45/35 25 Box Jumps 24/20 25 Thrusters 45/35 25 Box […]

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Wednesday 07.23.14

Partner WOD Teams of 2, 30 Minute AMRAP 50 Wall Balls 20/14 40 KBS 1.5/1 pood 30 T2B 2 Parking Lot Laps (1 Partner runs at a time) ***Or*** If you haven’t done 3 Rep Back Squat or 2K Row Test it’s TESTING Time!!!

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Tuesday 07.22.14

A. 5 Sets of: Max reps Bodyweight Bench Press (Ex. 25%, 50%, 75%, 100%) *30-60 Seconds Rest Max reps Pull Ups, C2B Pull Ups, MU’s *Rest as needed B. 2K Row (Test) *MAX effort during entire row

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Monday 07.21.14

.A.  Back Squat (Test) 5 x 3 *Last set should be heaviest weight possible while maintaining good form & full ROM *2-3 Minutes   B. 3-4 Sets of: 8-10 per Leg Walking Lunges 1 Minute MAX Plank Hold Variation *1 Minute Rest   C. 8 Rounds of: 20 Seconds Work 20 Seconds Rest DU’s/JRS/6” Step Ups/Jumping […]

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Saturday 07.19.14

Fitness A. 15-15-15 DB Thrusters (heavy as possible but MUST be unbroken) 100 JRS between sets *1 Minute Rest B. 20-20-20 Russian KB Swings (heavy as possible but MUST be unbroken) Sprint to Fence and Back *1 Minute Rest between sets 3 Minutes Rest C. 15-15-15 Wall Balls (heavy as possible but MUST be unbroken) […]

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Friday 07.18.14

Fitness A. 15-20 Minutes of Snatch Work B. 4 Sets of: 10 DB/KB Snatches (Alt Arms each Rep) 10 Slam Balls *1 Minute Rest C. Tabata Mash Ups Airdyne Plank Hold Mountain Climbers Performance A. 3 Sets of: Power Snatch + Snatch + 2 OHS (70%) *1 Minute Rest 3 Sets of: Power Snatch + […]

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Thursday 07.17.14

Fitness A. 4 Sets of: 8-10 Sumo Deadlifts *90-120 Seconds Rest B. 3 Sets of: 10 DB Good Mornings 20 AB Mat Sit Ups *60 Seconds Rest C. 5 Rounds of: 5 Box Jump Step Down 5 KB Deadlifts 5 Burpees Performance A. 5 Sets of: 5 Deadlifts (Stand on 45lbs plates) *2-3 Minutes Rest […]

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Wednesday 07.16.14

Fitness A. 3 Sets of: 3 Deadlifts 4 Ring Rows 5 KB Swings 200M Row (70-80-90% effort) B. “Helen” 3 Rounds of: 400M Run 21 KB Swings 12 Pull Ups Performance A. 3 Sets of: 3 OHS 135/95 200M Row (70-80-90% effort) B. “Nancy” 5 Rounds for Time: 400M Run 15 OHS 95/65

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Tuesday 07.15.14

Fitness A. 4 Sets of: 8-10 Half Kneel DB Shoulder Presses 8-10 DB RDL’s *90-120 Seconds Rest B. 3 Sets of: 10 Push Presses 10 Glute Hip Bridges *60-90 Seconds Rest C. 3 Minute AMRAP 3-5-7 Wall Balls 30-50 JRS *Rest 2 Minutes, and then Repeat Performance A. 5 Sets of: 5 Pause Bench Presses […]

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