March, 2017

FRIDAY, 3/31/2017

STRENGTH OHS 55-5 63-5 76-5 79-4 82-3 85-3   WOD 11 Rounds 7 Chest-to-bar pull-ups 9 Push Press 45/35 11 Wall Ball Shots 20/14

WEDNESDAY, 3/29/2017

STRENGTH 15 minute emom 1-Strict Press x5 64-70% 2-Knees-2-Elbows x10-20. 3-Rest     WOD For time 1500m Row 15 Push Jerks 155/105 1000m Row 10 Push Jerks 500m Row 5 Push Jerks

TUESDAY, 3/28/2017

STRENGTH 16-18min Hang Squat Clean 6×3 (67-73-76-79-82-85)   WOD 6 Rounds 3 Wall Climbs 6 Deadlifts (225/155 lbs) 9 Toes to Bar

MONDAY, 3/27/2017

STRENGTH 15min EMOM Min 1- Back Squat 70% x5 Min 2- X5 Strict muscle up progression from dip rings. Min 3- rest   WOD 7min AMRAP 3-6-9-12..etc Box Jumps (24/20) Burpees   7 Minute Rest   10min AMRAP 20 Dumbbell Snatches (55/35) 200 M Run  

THURSDAY, 3/23/2017

Core Warm-Up 1min Ea. Movement for Max Reps x3 Weighted Abmat Sit-Ups Pikes on Rowers Flutter Kicks     MOBIITY     WOD   40-30-20-10 Squat Jumps Kettlebell Swings (24/16) SlamBalls (20/15)   *Run 400 Between*

WEDNESDAY, 3/22/2017

STRENGTH Back squats 5-55% 5-64% 4-8 10lb Heavier than last time     WOD 2 Rounds 50 Cal Row 40 WallBalls (20/14) 30 T2B 2 Clean and Jerks (155/105)

TUESDAY, 3/21/2017

STRENGTH 14min E2MOM Squat clean+hang clean+push jerk     WOD 15min AMRAP 400 M Run 20 Box Jumps (24/20) 5 Burpee Muscle Ups (10 burpee C2B)

MONDAY, 3/20/2017

STRENGTH 10min Bar M/Us Kipping Practice   THEN   15min OHS Work to a Heavy Triple   WOD 4 Rounds 15 KB Shoulder to Overhead (24/16) 15 KB Front Squats 60 Double Unders *Rest 1 minutes between rounds*

THURSDAY, 3/16/2017

Core Warm- Up Accumulate 5min L-Sit Bar, Rings, Par, KB     MOBILITY   WOD 3 Rounds 1k Row 100 D/Us 1:1 Work/Rest

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