Month: June 2018

6-30-2018

In many forms, fitness is always hard Str/Skill: 2rep Max Power Clean WOD: 4RDS; 100m run, 25 Wall Balls 5 Power Cleans 20/14,155/105

Read More

6-29-2018

Up Str/Skill: Push Jerk & Split Jerk Progression WOD: 3-6-9-12-9-6-3 Shoulder to Over Head & Bar Burpees (115/85)

Read More

6-28-2018

Run dude! Str/Skill: 1a) 5×10 Bar Bell Curls 1b) 5×20 Banded tricep pressdown WOD: 20min amrap; 400m runs, rest 1 min

Read More

6-27-2018

More fun. Str/Skill: 5×3 Hang Squat Snatch WOD: 2min Max Wall Balls 2min Max Push Ups 2min Max Box Jumps 2min Max Situps At the start of every 2 min interval, perform 3 Power Snatches (20/14,24/20,135/95)

Read More

6-26-2018

What’s new, might be what’s next. Str/Skill: 15min Banded Deadlift 5rep max WOD: 3rds; 20/30/40 Kettle Bell Cleans, Toe 2 Bars & Double Unders (53/35)  

Read More

6-25-2018

As much as you can give. Str/Skill: 13 min to find 3rep Push Press WOD: 10 min Max Thrusters Every minute on the minute, including 0:00, Run 100m (95/65)

Read More

6-23-2018

Bars and bells Str/Skill: Split Jerk 3,3,2,2,1,1 WOD: 9MIN Amrap 5 Deadlifts 5 Hang Power Cleans 5 Push Jerks 15 Kettle Bell Swing (95/65,53/35)

Read More

6-22-2018

Speedy Str/Skill: 6×4 Back Squats WOD: 2RDS; 25 Wall Balls 50 Situps 15 Box Jumps (20/14,24/20)

Read More

6-21-2018

The next goal is always the hardest Str/Skill: Bar m/u, chest 2 bar, pullups progression WOD: 12min clock 3rds; 12 Pullups & 12 Alt DB Snatches Then 3rds; 12 Chest 2 Bar Pullups & 12 Alt DB Snatches (50/35)

Read More

6-20-2018

Press and step. Str/Skill: 5,4,3,2,1 Bench press (heavy for each rep count) WOD: 4rds of; 1min Max Reps Strict Press 1min Max Reps Walking Lunge (45/35)

Read More