Month: July 2018

July 31, 2018

STRENGTH 3 sets of Romanian DL @30×1 x8 Rest :45 DB Bench press @30×1 x10-12 Rest :45 Supine leg lowering x:45-1:00 @30×1 Rest :45 WOD AMRAP 5 10 Deadlifts 135/95 30 DU Rest 3 min AMRAP 5 20 KBS 10 V-ups Rest 3 min AMRAP 5 Cal row

July 30, 2018

STRENGTH Complete 4 sets Alt reverse front rack lunges @20×1 x10 ea leg Rest :60 Strict pull-ups/faux BB pull-ups x8-10 Rest :60 WOD In 3 min complete the following 400m run 10 heavy DB goblet squats MX BW Squat jumps in remaining time REST 2 min x 4 rounds  

July 28, 2018

PARTNER WOD AMRAP 20 10 WB 10 Sumo DL high pulls 75/55 10 BJSD 10 Push Press *Partners alt ea round

July 27, 2018

STRENGTH A. In 20 min build to a moderate Power Clean + Push press x 2+2 WOD 4 RFT 400m run 6 power Clean to overhead

July 26, 2018

STRENGTH Every 2 min for 16 min (4 sets) Station 1.. Death March x16 steps Station 2.. Side Plank x:45 ea WOD Every min on the min for 16 min Minute 1.. Max effort alt DB Snatches :45 Minute 2.. 15 Burpees Minute 3.. Max effort strict pull-ups/ring rows :45 Minute 4.. REST

July 25, 2018

WARM UP 15 min AMRAP 200m run 15 SL glute bridge ea 10 alt scorpion ea leg :30 Hollow hold into 10 V-ups WOD Against a 3 min running clock complete 400m run DU/SU MX reps remaining time REST 2 min Against a 3 min running clock complete 20 Box jump step downs 20 KBS …

July 25, 2018 Read More »

July 24, 2018

STRENGTH 4 sets of Front Squat x3 @30×1 Rest 90 seconds Push ups x MX UB reps Immediately into a high plank x30-40 seconds Rest 90 seconds WOD Every 5 min for 20 min (4 sets) 20/15 cal row 30 WB 20/15 cal row

July 23, 2018

STRENGTH 3 Sets of Deadlifts x6-8 @30×1 Rest 45 seconds Supinated chin over bar hold x20-40 seconds Rest 45 seconds Hollow Hold x 30-45 seconds Rest 45 seconds WOD AMRAP 15 12 Deadlifts 9 Hang power cleans 6 Push press REST 1 minute

July 21, 2018

TEAM WOD 100 Box Jumps 100 Push-ups 100 KBS 100 KB walking lunges 100 K2E 100 Sit-ups 100 Burpees 100 DU/Lateral bar Hops

July 20, 2018

BUILD A. Complete 4 sets SA DB press x8-10 ea REST :90 Romanian DL x6-8 reps @30×1 REST :90 BREATHE EMOM 9 Min 1.. 12 alt DB/KB reverse lunges Min 2.. 5 DB/KB Burpee Box step Overs Min 3..10 T2B Immediately into 3 RFT 12 alt DB?KB reverse lunges 5 DB/KB Burpee Box Step Overs …

July 20, 2018 Read More »

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