Month: March 2019

4-1-2019

No April fools! Str/Skill: 6×5Strict PressMax WOD: 20-16-12-8-4Dumbbell STO (L/R)Box Jumps (50/35,24/20)

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3-30-2019

We get to get better Str/Skill:7×2 Power Snatch65% WOD:3min Amrap5 SDHP5 Power SnatchRest 1 min3min Amrap7 Thrusters7 Power CleansRest 1 min3min AmrapBar Burpees (95/65)

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3-29-2019

It’s better on Friday Str/Skill: 7×5Push Press Build WOD: 30-20-10Push Press (95/65)SitupsDouble Unders

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3-28-2019

It’s time. Str/Skill:Route descriptionKettlebell & Pull UpProgression  WOD:3rds400m run21 Kettlebell Swings12 Pull-ups (53/35)

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3-27-2019

Dont over think Str/Skill: 5×7 Back Squats@65% WOD:2rds15 Dumbbell Box Step Overs 15 Dumbbell SnatchRest 1 minThen 2 rds10 Burpee Box Jumps20 Push UpsRest1 min2rds20 Dumbbell Lunges5 Burpees (24/20,50/35)

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3-26-2019

We’ve learned, now we practice Str/Skill: In 6 setsBuild to a heavy 3 Deadlift WOD:12min Cap30 Cal Row30 Deadlifts (225/155)30 Strict Handstand Push Ups

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3-25-2019

It’s the start of a new whatever you want. Str/Skill:  6×2Power Cleans @75% WOD: 11min AMRAP3 Power Cleans2 Jerks16 Toe 2 Bar(155/105)

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3-22-2019

Break it up. WOD: 33-27-21-15-9Thrusters (95/65)Chest to Bar Pull Ups 20min Time CapNo tie break time. If you fail to complete the workout, your score is the reps you have completed

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3-21-2019

Summer is right around the 400m run Str/Skill:4rdsMax Reps Bench Press1:95/652:135/953:165/1104:185/120 WOD: 3min per rdRest 30sec1: Row 500m, Max Kettle Bell Swings 53/352: 20 lunges, 20 Push Ups, 20 Situps3: Row 500m, Max Burpees over Rower

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3-20-2019

The more the merrier Str/Skill:6×3 Hang Power CleanMax WOD: 8min AMRAP10 Wall Balls (20/14)5 Hang Power Cleans (135/95)

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