August 21, 2017
\(WOD) … 8/21/2017 … A) EMOM 5 MINS CLEAN PULL+HANG POWER CLEAN+SQUAT CLEAN *pick a moderate weight* … B) 10,9,8,7,6,5,4,3,2,1 HANG POWER CLEAN AND JERKS (135/95) TOES TO BAR … (SUPPLEMENTAL) … A) SNATCH DEADLIFT...
Read moreAugust 19, 2017
(POWER HOUR WOD) … 4 SETS: A1) PARALETTE PUSH-UP X20 A2) ALTERNATING ARNOLD PRESS X8 EACH A3) SLAM BALL X15 … 3 SETS: B1) BACK EXTENSION X20 B2) PLATE RAISE X20 B3) OVERHEAD BARBELL SHRUG X20 B4) EMPTY BARBELL KLOKOV PRESS X30 …...
Read moreAugust 18, 2017
A) 5 ROUNDS: 5 FRONT SQUATS (185/135) 7 BURPEES OVER BARBELL 9 TOES TO BAR 11 BOX JUMP STEP DOWNS (24/20) …REST 2 MINS… … (BURN) … 3 SETS: 600M RUN 10 DB PUSH PRESS 10 DB FRONT RACK WALKING LUNGES straight into… 600M...
Read moreAugust 17, 2017
Don’t forget y’all, we are fully stocked with all the supplements you will need to have energy for your workouts, and recover afterwards. For more details on what is right for you, talk to any of the coaches! … (WOD) …...
Read moreAugust 16, 2017
(WOD) … A) “CINDY” AMRAP 20 MINS: 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS -OR- “MARY” AMRAP 20 MINS: 5 HSPU 10 ALTERNATING PISTOLS 15 PULLUPS … (SUPPLEMENTAL) … A) “MARY” … B) 4 SETS: 15-20...
Read moreAugust 15, 2017
(WOD) … 2 ROUNDS OF D.T. (155/105) 600M RUN 2 ROUNDS OF D.T. (155/105) 600M RUN 2 ROUNDS OF D.T. (155/105) *30 MIN CAP* … (SUPPLEMENTAL) … A) EVERY :30 FOR 5 MINS: 1 CLEAN AT 80-85% … B) 1 BEHIND THE NECK JERK+ 1 SPLIT...
Read moreAugust 14, 2017
(WOD) … A) FRONT SQUATS (20X1) 8,8,8,8 …REST EXACTLY 2 MINS… … B) AMRAP 10 MINS 10 DB HANG SQUAT CLEANS 10 DB PUSH PRESS 10 TOES TO BAR … (SUPPLEMENTAL) … A) 2 SNATCH HIGH PULL+1 POWER SNATCH 2+1 AT 75-80%...
Read moreAugust 12, 2017
(POWER HOUR WOD) … A) FLOOR PRESS BUILD TO A HEAVY TRIPLE … B) FLOOR PRESS DROP TO 8-% FOR 5 SETS OF 3 … 5 SETS: C1) KNEELING DB OVERHEAD PRESS X15 C2) PUSH UP X10 C3) BANDED BICEP CURL X20 C4) OFFSET ISOMETRIC LATERAL RAISE X10...
Read moreAugust 11, 2017
(WOD) … A) 15-12-9 DOUBLE BODY WEIGHT DEADLIFTS 3/4 BODY WEIGHT STRICT PRESS *scale weight so rounds are no more than 3 sets each* … B) 3 SETS NOT FOR TIME: 8 DB HANG POWER CLEANS 8 DB FRONT SQUATS 8 DB ALTERNATING REVERSE LUNGES...
Read moreAugust 10, 2017
(WOD) … A) AMRAP 30 MINS: 20/18 CAL ROW 10 NO PUSH UP BURPEES 200M RUN 10 WALKING FRONT RACK DBL KB LUNGES 20 DOUBLE UNDERS 5 STRICT TOES TO BAR …Rest 1 Min…
Read moreAugust 9, 2017
ATTACK MODE! … (WOD) … 8/9/2017 … A) PUSH PRESS 3,3,2,2,1,1 …Rest 2-3 Mins… … B) AMRAP 10 MINS: 10 PULLUPS 10 PUSH UPS 10 SUMO DEADLIFT HIGH PULL (75/55) … (SUPPLEMENTAL) … A) EVERY 75 SECS FOR 8...
Read moreAugust 8, 2017
(WOD) … 8/8/2-2017 … A) 5 SETS: IN 3 MINS COMPLETE: 30 AIR SQUATS 20 DEADLIFTS (135/95) 10 SHOULDER TO OVERHEAD AMRAP DOUBLE UNDERS/LATERAL HOPS …Rest 3 Mins… … (SUPPLEMENTAL) … A) 3 ROUNDS: 3 ROPE CLIMBS 20...
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