Category: Uncategorized

1-25-2020

Bring a friend, your gonna want help Str/Skill7x5Bench Press@80% WOD:In Pairs 25 Cal Bike Each50 Pull Ups50 SDHP (95/65)100 HRPU100 Power Cleans (95/65)200 Situps200 Double Unders

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1-23-2020

The long road is worth it. Str/Skill: 5 Sets4 Reps 60%1RMAgainst Black Bands Reps should be Explosive WOD:50 Lunge Buy In21-15-9Box JumpsKettlebell Swings(53/35)

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1-22-2020

Comparison isnt always bad. Str/Skill: 1a) 5×7 Strict Pull Ups1b) 5×10 Weighted Push Ups Use bands for unbroken sets Push Ups must be GOOD form WOD:1000M Row75 Thrusters (75/55)

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1-21-2020

Weak parts need fixing Str/Skill:13 min ClockStrict Press3rep Max WOD:13min AMRAP10L/10R DumbbellShoulder to Overhead10 Toe 2 Bar(50/35)

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1-20-2020

Dont stop improving because of one setback. Str/Skill:7×5 Front Squat@75 WOD:4 rds50 Double Unders10 Bar Burpees5 Squat Cleans(155/105)

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1-18-2020

Get ready for fun. Str/Skill:Bench Press7×5 @80% WOD:10min AMRAP3 Burpee Box Jump Overs3 Deadlifts6 BBJO6 Deadlifts9&9,12&12(24/20,225/155)

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1-17-2020

Its Friday, get fit, grab a beer and enjoy life! Str/Skill:12min to find1 Rep Hang Squat Clean& JerkMAX WOD:10min Climbing Ladder1,2,3,4,5…….Hang Squat Clean& Push Press(95/65)

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1-15-2020

Dont stop because you might fail Str/Skill:6×2 Sumo Deadlift@80% or above WOD:21-15-9Sumo Deadlift High PullToe 2 Bar(95/65)

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1-14-2020

We get better by showing up. Str/Skill: 10min EMOM5 Box JumpsMax Sit Ups Score = Total Situps WOD:Row 500M30 Wall BallsRest 1 minRow 500M30 Wall BallsRest 1 minRow 500M

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1-13-2020

Comfort zone…..gone. Str/Skill:Strict Press@75% 5sets, 7 reps WOD:20min AMRAP6 Pull Ups12 Push Ups6 Barbell Reverse Lunge(95/65)

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