Monthly Archives: July 2016

Monday 08.01.16

Warm up: 2:00 of Couch Stretch each side then 3 Rounds 10 Empty bar Push Presses 10 Empty Bar Hang Power Cleans 10 Empty bar Front Squats Strength: Find 1RM Back Squat MetCon: For Time 20 Handstand Push Ups 15 … Continue reading

Posted in WOD | Tagged , , , , , , , , , | Comments Off on Monday 08.01.16

Sunday 07.31.16

Open Gym 10am – 12

Posted in WOD | Comments Off on Sunday 07.31.16

Saturday 07.30.16

9:15am Team WOD 2 person teams, 1 person works at a time: 30 rounds: 1 squat clean 2 burpees 4 box jumps F: 85/55; 20/16 P: 115/75; 24/20 C: 185/135; 30/24 10:00am Hero WOD Sgt. 1st Class Jared C. Monti, … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Saturday 07.30.16

Friday 07.29.16

Warm up Run 400m then 10-8-6-4-2 RDLS Push Presses w/ light weight Strength: Power Clean 5×3 70-80% MetCon: 3 Rounds: 10 Power Cleans 10 HSPU E: 65/45; seated db press F: 85/55; 2 ab mat or box hspu P: 135/85; … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Friday 07.29.16

Thursday 07.28.16

Warm up 15-12-9 Empty Bar Thrusters Calorie Row Strength: Strict Press 5×5 Start at 70% of 1RM and work up. MetCon: 3 Rounds 25 Pull Ups 25 Box Jumps E: kipping jumping pull up attempts; 16/12 F: jumping kipping pull … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Thursday 07.28.16

Wednesday 07.27.16

Warm up AMRAP 7:00 10 Push Ups 20 Double Unders :20 Squat Hold Strength: Power Snatch 5×3 at 70-80% MetCon: 2 Rounds Run 600m 50 Double Unders 10 Muscle Ups Run 600m 50 Double Unders 15 OHS E: 55/35; 50 … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Wednesday 07.27.16

Tuesday 07.26.16

Warm up 3:00 of Banded Glute Activation then Row 25 Calories 15 Box Jumps 15 Air Squats 15 Box Jumps Row 25 Calories Strength: Back Squat 5×5 Start at 82.5% of 1RM and work up MetCon: AMRAP 10 Minutes Row … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Tuesday 07.26.16

Monday 07.25.16

Warm up 5 Rounds :20 HS Hold 10 Gymnastic Kips Run 100m Strength: Find a 3RM Push Jerk MetCon: AMRAP 7 Minutes 7 Thrusters 7 Toes to Bar E: 55/35; 12/10# straight leg med ball sit ups F: 65/45; 20/14# … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Monday 07.25.16

Sunday 07.24.16

Open gym 10am – noon

Posted in WOD | Comments Off on Sunday 07.24.16

Saturday 07.23.16

9:15am Team WOD Teams of 2 35 burpee buy in (each – can work at the same time) …then… AMRAP in 35:00 (one athlete working at a time) 20 clean & jerk (total) 20 DU (each) (scale 3x singles) 20 … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Saturday 07.23.16