August 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...
Read moreAugust 7, 2017
Are we pumped up after the games to push a little harder and work on those weaknesses?!? What was your most inspiring moment from this years’ games? … A) FOR TIME: 50/35 CAL ROW 40 KBS (53/35) 30 KNEES TO ELBOWS 20 BURPEES 10 RING...
Read moreAugust 5, 2017
(POWER HOUR WOD) … 5 SETS: A1) DB LATERAL RAISE X10 A2) KB UPRIGHT ROW X10 A3) KB SHRUG X10 A4) 100M KB FARMERS WALK … 1 SET: B) MINUTE DB CURL MEDLEY … 3 SETS: C1) BANDED SHRUG X20 C2) BARBELL SUPINATED INVERTED ROW X10 C3) 30...
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