Strength: Review Bulgarian Squats Conditioning: “The Worst Day of Your Triceps’ Life” 21-15-9 Handstand Push Ups Ring Dips Push Ups Gymnastics: EMOM x10 Practice hollow rock kips Accessory: 15- 180 degree box jumps each side
Wednesday 1/18/17 – Deload Week Read More »
Everyone take the time this week to focus on mobility and recovery. Eat well and stretch! Strength: Overhead Stabilization (15 min) Pre WOD: Glute wall activators 3×15 Conditioning: “Grace in yo face!” 30 clean jerks 135/95 30 Deadlifts 30 Bar over Burpees (one barbell for the workout, “chipper” style: go in order)
Tuesday 1/17/17 – Deload Week Read More »
Deload week is here! Time to restore our muscles, lots of stretching, and have some fun. Strength/Skill: Bulgarian Split Squat Conditioning: 4 Rounds 1 minute max effort each Calories on the bike Pull-ups Double Unders Rest 1 min between rounds Gymnastics: 15x somersaults on blue mat Midline/Trunk: 3x fail Strict TTB Olympic: EMOM
Monday 1/16/17 – Deload Week Read More »
Keep an eye out on your email this weekend. Lots of exciting things coming your way! Teams of 2 AMRAP 12 20 CHIN-ups 20 Box jumps 24/20 20 Cleans 135/95 (Each team create your own strategy to complete as many rounds as possible. Break up the reps as you want between partners.) Rest 4
Saturday 1/14/17 – Team Workout Read More »
Happy Friday!!! Last day of our first Strength Cycle. A. Back Squat 8×3@93% B. Row Intervals 500m 1 min rest 400m 45 sec rest 300m 30 sec rest 200m 15 sec rest 100m C. GHR 8×3 D. Tabata L-sit holds
A. Bench Press 5×5@88% B. GOAT/Weakness EMOM C. Touch & Go Complex x4- Panda Pull, Power Clean, Squat Clean, thruster (50%-80%)
Thursday 1/12/17 – Strength Cycle Week 3 Read More »
Strength Cycle 1 – Week 3 A. Back Squat 5×5@88% B. For Time 50 GHD Sit-ups (100 sit-ups-scaled) 100 Wallballs 20/14 150 Walking Lunges while holding wallball (Break up anyway you want) C. Accessory: GHR 5×5 D . Olympic Lifting 5 rounds Bergner warmup-ascending in weight (stay light)
Strength: Bench Press 3×12@79% Conditioning: 3 Rounds 1 Peg Board 2 Muscle Ups 3 Cleans (225/155) 4 Bar Over Burpees (Peg board scale: 4-5 peg pull-ups, MU Scale: Ring pull-ups, Heavy Squat Clean:82-85%) Gymnastics: Parallete Roll x25 Trunk/Core: Weighted planks till failure x3 rest 1 minute in between
Tuesday 1/10/17 – Strength Cycle Week 3 Read More »
Its our final week of our first Strength Cycle. Next week will be a deload week to let our bodies recover. Stength: Back Squat 3×12@79% Conditioning: AMRAP 3 5 Burpee 5 Wall Ball (30/20) rest 1min AMRAP 3 5 Box Jump (30/24) 5 Pull Up rest 1min AMRAP 3 5 TTB 5 Push Up
Monday 1/9/17 – Final Week of Strength Cycle 1 Read More »
Strength: Back Squat 8×3@ 90% Conditioning: 4 rounds for Time work>carry down>work>carry back= 1 round 10 clapping push up 60′ MedBall overhead carry down (30/20) 5 Handstand Push up 60′ medball overhead carry back repeat Accessory: GHR 8×3 Olympic Lifting: 5×1 Snatch building in weight, pause EXACTLY
Friday 1/6/17 – Strength Cycle – Week 2 Read More »
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