Month: January 2018

2-1-2018

Gotta push through Str/Skill: 7×3 Strict Press WOD: 15 Burpees 90 Double Unders 15 Burpees 30 Kettle Bell Swings 15 Burpees

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1-31-2018

Turn it up a notch Str/Skill: 1a) 5x ME :30 sec Pullups 1b) 5x ME :30 sec Weighted Situps WOD: 15-12-9 Thruster & Box Jumps (115/75, 30/24)  

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1-30-2018

Repeat from 2017 Feb 2nd Str/Skill: 7×2 Power Snatch for max WOD: 7min Ladder by 2’s 2/2,4/4,6/6,8/8…….. Power Snatch & Overhead Squat (75/55)

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1-29-2018

Hold it, hold it, hold it. Str/Skill: 6 sets to find a 1Rep Heavy Pause Front Squat WOD: 3rds 25 Hand Release Push Ups 25 Wall Balls (20/14)

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1-27-2018

Everyone should know how it feels WOD: Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/5/ pounds (Reps) Row (Calories) 1min at each movement, 1 min REST between rds  

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1-26-2018

The next level is not that far away. Str/Skill: Muscle Up Progression WOD: 10 min amrap of 17.5 9 Thrusters (95/65) 35 Double Unders

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1-25-2018

Basics, basics, basics Str/Skill: 6×4 Box Speed Squats WOD: Row 500m then 21-15-9 Med Ball Cleans Sumo Deadlift High Pull (20/14,53/35)

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1-24-2018

Success comes in simple forms Str/Skill: Deficit Deadlifts 5×5 All 5 sets Heavy WOD: 2rds; 25 Hand Stand Push Ups 50 Situps 25 Strict Press (45/35)

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1-23-2018

It wont change, you need to. Str/Skill: Snatch Balance, 3,3,2,2,1,1,1 for max WOD: 58 Pullups, 7 Overhead Squats (165/110)

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1-22-2018

Basic is effective Str/Skill: 7 x 5 Bench Press In 7 sets find a heavy 5rep WOD: 5rds 9 Power Cleans 9 Shoulder to Overhead 9 Burpee Box Jump (135/95, 24/20)

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