A. AMRAP x6 10 calories on rower 10 sit-ups 10 KB swings 53/35 (Get the blood pumping and get the body warm like we did on Monday) B. Bench Press – 1rm Post Class Work: -Rowing intervals for distance :30 hard/:30 easy x12 -EMOM x12 1 Muscle-up or progression work -10 min C&J work […]
Wednesday 1/25/17 – Strength Testing Week Read More »
“Mickey” 800m run 30 box jump 30/24 25 Pull Up 20 Pistol 15 KB Swing 53/35 10 HSPU 5 Power Clean 225/185 (Heavy! Quick singles) (Repeat everything back up to the run) (Scaling options: Pistols: lower to a bench or box, lift the heel with a small plate. HSPU: wall walks or stack abmats,
Conditioning: AMRAP 6 10 cals on bike 10 Sit-ups 10 Supermans (holding wallball between feet 14/10) Strength: Find 1rm Back Squat (20 min) Olympic: 10 minutes to work on Snatch
Monday 1/23/17 – Testing Week Read More »
Teams of 3 AMRAP x21 9 Muscle Ups 15 Front squats 21 Box Jumps 30 Pistols 45 Cals on rower 60 Chest to Bar
Saturday 1/21/17 – Team Workout Read More »
Strength: Bulgarian Squat Conditioning: 6 rounds 1x 3 Cone Drill 3 Snatch (135/95) 1 Reverse Overhead Lunge :30 sec rest Gymnastics: 5x Handstand Walk 30′ (if unable to do on own, a partner holds ankles to assist) Accessory: EMOM x5 1 Peg Board Trunk: Sorensen Hold 3x Fail (45/35)
Friday 1/20/17 – Deload Week Read More »
Strength: Review overhead stabilization (15 min) Pre-Workout Accessory: 3×8 Glute Wall Activator (hold 3 secs) Conditioning: 3 Rounds of AMRAP x4 10 Cals Rower 10 Burpee Box jump (24/20) 10 60′ shuttle sprints MAX Wallballs (30/20) 2 min rest between rounds
Thursday 1/19/17 – Deload Week Read More »
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 »
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