01.30.2015

Posted on 30th January 2015 in Uncategorized

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Strength:

DeadLift

10-10@55%

7-7@70%

3-3-3-3@85%

WOD:

3 rounds for time

400 Meter Run

25 Hand Relase Push Ups

5 Clean And Jerk @155/105)

comments: 0 »

1.29.2015

Posted on 29th January 2015 in Uncategorized

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Strength:

HangClean

10-10@55%

7-7@70%

3-3-3-3@85%

WOD:

150 Wall Ball

90 Double Unders

30 Muscle Ups

12min Cap

Scale MU with Mac Pull ups

comments: 0 »

1.28.2015

Posted on 28th January 2015 in Uncategorized

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Strength

13 Minute Cap:

1 Mile Sprint

Max Reps Shoulder to Over Head @155/105

WOD:

7Minute AMRAP

Toes to Bar

Snatch(95/65)

10/2

10/4

10/6

10/8

10/10

10/12

comments: 0 »

01.27.2015

Posted on 27th January 2015 in Uncategorized

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STRENGTH:

Back Squat:

10-10@55%

7-7 @70%

3-3-3-3@85%

WOD:

10 Min AMRAP

30 Box Jumps

20 Pull Ups

10 DeadLiftz @225/145

comments: 0 »

01.26.2015

Posted on 26th January 2015 in Uncategorized

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STRENGTH:

5-5-5 Push Jerk

3-3-3 Push Jerk

1-1-1 Push Jerk

5-5-5 Split Jerk

3-3-3 Split Jerk

1-1-1 Split Jerk

WOD:

21-15-9

Burpee over the Bar

Ground to Over Head

(155/105),(185/125),(205/135)

comments: 0 »

01.22.2015

Posted on 22nd January 2015 in Uncategorized

Strength:

Bench Press

10-10-10@65%

3-3-3-3-3@75%image

WOD:

3 rounds for Time:

400 Meter Run

15 KettleBell Swing (53/35)

10 DeadLifts (225/135)

15 Sit Ups

comments: 0 »

1.21.2015

Posted on 21st January 2015 in Uncategorized

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Strength:

Strict Press

10 Min EMOM @75%

Push Press

10 Minute EMOM add 40 to 50lbs

WOD:

3 Rounds for Time

15 Toes to Bar

5 Over Head Squat(115/75)

15 Box Jumps

After each Round OHS goes up in weight

(115/75),(135/95),(165/105)

comments: 0 »

1.21.2015

Posted on 20th January 2015 in Uncategorized

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Strength:

Back Squat:

15 Minute EMOM @75

WOD:

9 Min AMRAP

50 Burpees

15 Squat Cleans(165/115)

5 Rope Climbs

comments: 0 »

1.19.2015

Posted on 19th January 2015 in Uncategorized

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Strength:

Clean

8-8-8@70%

5-5-5@75%

3-3-3@80%

WOD:

10 Muscle Up Buy in

10-9-8-7-6-5-4-3-2-1 Kettlebell/DB single arm snatch

20 Double Unders after each set.

10 Muscle Ups buy out

SCALE MU with 30 Pull Ups

comments: 0 »

01.16.2015

Posted on 16th January 2015 in Uncategorized

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Strength:

Front Squat

10-10-10@65%

3-3-3-3-3@85%

WOD:

12 Minute AMRAP

15 Burpee Pull Ups

1 Ground to Over Head

15/2

15/3

15/4

Ground to Over Head weight 205/125

comments: 0 »