January, 2017

WEDNESDAY, 2/1/2017

STRENGTH Back Squat 16-18min 61%- x5 72%- x4 79%- x3 85%- x2 88%- x2 91%- x2     WOD 20min EMOM MIN 1- x5 Kettlebell Swings (70/53) + 5 Dumbbell Hang Squat Cleans (45/35) MIN 2- 200 M Run

TUESDAY, 1/31/2017

STRENGTH 12min EMOM Min 1 – 6-8 Box Bar Muscle Ups Min 2 – Bar Muscle Dips     WOD OPEN 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-upsĀ    From 3:00-6:00 2 rounds of: 12 overhead squatsREAD MORE

MONDAY, 1/30/2017

STRENGTH Snatch 16-18min 64%- x3 70%- x3 76%- x3 82%- x2 88%- 3×1     WOD 4min AMRAP 500 M Row 10 Burpee Box Jump Over 20 T2B 30 S2O (115/75) 40 KBS (24/16) 50 DU Rest 3 Min 6min AMRAP same Rest 3 Min Do it for Time

FRIDAY, 1/27/2017

STRENGTH 18min Clean and Jerk 64% x3+1 70% x3+1 76% x2+1 82% x1+1 85% x1+1   WOD “Benchmark Friday” “Fran” 21-15-9 Thrusters Pull-Ups

THURSDAY, 1/26/2017

Core Warm-Up 25 Plank Jacks 50 Alt. Plank Knee to Elbow 25 Plank Jacks 50 Plank Walk Ups 25 Plank Jacks 50 Mtn. Climbers *Time Cap 10min   Mobility 4min Coach Led Banded Shoulder Stretching 10min To smash the entire leg (Quads, Hamstrings, Everything)   WOD For TIme 400 M Run 50/40 Calorie Row 60READ MORE

TUESDAY, 1/24/2017

STRENGTH 5 Rounds 12 Double KBS 6 KB Clean and Jerk 3 Turkish Get Up *Not for time. Focus on form but move as fast as you can and go heavy as form will allow   WOD 3 Rounds 2min AMRAP 8 Handstand Push Ups Max Calorie Row Rest 1 Minutes 2min AMRAP 8 HandstandREAD MORE

MONDAY, 1/23/2017

STRENGTH 18min Back Squat 67% x5 76% x3 82-85% x2 -then- 4×5 at 79-82%     WOD 16min AMRAP 400 M Run 1 Round of DT: (12 Deadlifts (155/105) 9 Hang Power Cleans 6 Jerks)   *Do an additional Round of DT each round. Round 2 = 400 M Run, 2 Rounds of DT. RoundREAD MORE

FRIDAY, 1/20/2016

STRENGTH 18min Box Squats 67%- 5 76%- 5 79%- 5 82%- 3 82-85%-3   WOD “Benchmark Friday” “Helen” 400m Run 21 KBS (24/16) 12 Pul-Ups

THURSDAY, 1/19/2017

Core Warm-Up 10min EMOM 8 Russian Twist 6 Flutter Kicks 4 V-Ups Mtn. Climbers for rest of the min     Mobility 2×10 T-Spine Rotation 2min Frog on Wall 2min Ea. Side Elevated Pigeon 4min Freestyle   WOD Tabata Jump Squats Ring Rows Push-Ups Jumping Lunges  

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