Month: August 2017

Friday, September 1st 2017 – Conditioning

Warm-Up EMOM X9 1 – :30 row 2 – 7 push-ups + 7 ring rows 3- 5 hang power cleans + 5 front squats Strength 4 Sets push/pull 5 Weighted Pullups @90% of last weeks max 8 SA DB bench press (alt arms) WOD 21-15-9 Hang power clean (95/65) Thrusters Bar facing burpees

Wednesday, August 30th 2017 – Conditioning

Warm-Up 1 min singles 10 russian swings 10 KB Snatches 10 stepups 1 min doubles STRENGTH Build to a 8rm front rack BB stepup – box at knee height WOD 3 Rounds 50 Doubles 20 KB Snatches (53/35) then: 1k row *score is total time

Tuesday, August 29th 2017 – Conditioning

Warm-Up 400m run 10 Sa DB Strict press 10 SA DB push press 1 min jump over STRENGTH 4 Sets 1/2 Kneeling DB alternating Strict Press x 6 each arm+ 100ft double Farmers walk WOD AMRAP 8 7 No Pushup Burpees 7 Push Press (95/65) 7 Box Jump overs

Monday, August 28th 2017 – Conditioning

Warm-Up 3 min row 10 walking lunges 10 ring rows 2 min row 10 pushups Strength 4 Sets 8 Bulgarian Split Squats (Barbell Increase weight) 20 Banded face pulls WOD 3 rounds 1 Min row for cals rest :30 1 min pushups rest :30 1 min pull-ups (strict band) rest 1 min

Friday, August 25th 2017 Conditioning

Warm-Up EMOM x 9 1 = :30 row 2 = 7 ring rows + 7 Empty Bars Deadlifts 3 = 5 strict knees + 5 kipping kneeups Strength 4 Sets push/pull 5-7 Strict Weighted Supinated Grip Pullups 8 SA DB bench press (21×1) WOD AMRAP 12 10 T2B 10 Deadlifts (185/115)

Thursday, August 24th 2017 – Conditioning

Midline accessory work 4 sets 20 V-Ups :30 star side plank We will Spend the next 8 weeks running on thursday + a romwod session ROMWOD is a 15-25 min stretching/yoga session Running WOD 8x200m run w 1 min gym walk in between sets ROMWOD 

Wednesday, August 23rd 2017 – Conditioning

Warm-Up 1 Min Singles 10 Walking Lunges 10 Push Press 10 Front Squats 1 Min Doubles 10 Thrusters Strength Build to a 8rm back rack walking lunge WOD 4 Rounds for time 10 Pullups 15 Thrusters (95/65) 30 Double Unders

Scroll to Top