Monthly Archives: September 2016

Saturday 10.01.16

9:15am Team WOD 25:00 AMRAP; 2 person teams; 1 works at a time 100 double-unders 30 toes-to-bar 30 deadlifts (225/155; 185/135; 135/95) 50 box jumps (30/24; 24/20; 20/16) 10:00am Hero WOD Lumberjack 20 400m after each: 20 deadlift (275/190), 20 … Continue reading

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Friday 09.30.16

10:00 Warm up: 20 Band Pull Aparts 20 PVC Pass Throughs then 15-12-9 Empty Bar Overhead Squats Box Jumps 10:00 Strength: Power Snatch EMOM for 10:00 of 1 @80-90 10:00 Skill Work: Pistols – banded, foot on plate, hooked leg, … Continue reading

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Thursday 09.29.16

Warm up: 2:00 Banded Glute Activation then 3 Rounds 14/10 Calorie Row 21 Sit ups Strength: Back Squat 5×3 @80% MetCon: 9-6-3 Power Clean Muscle Ups E: 65/45; ring transitions F: 95/65; ring transitions P: 135/85; green or thinner band … Continue reading

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Wednesday 09.28.16

Warm up: 4 rounds 10 tall box jumps (do not bound these) run 200m Strength: 5×1 of Snatch DL + Snatch Pull + Power Snatch *AHAP MetCon: 6 Rounds 15/12 Calorie Row 9 Front Squats 30 Double Unders E: 12/9; … Continue reading

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Tuesday 09.27.16

Warm up: 3 Rounds row 300m 15 push press with empty bar 10 pull up Strength: Push Press 4×4 at 80-85% MetCon: 15-12-9-6-3 Burpee to 6″ Target Kettlebell Swing Chest to Bar Pull Ups E: 30/20; jumping kipping pull ups … Continue reading

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Monday 09.26.16

10:00 Warm up: 3 Steady Rounds 10 Light DB/Barbell Push Press 10 Box Jumps 10 Push Ups Then 2:00 shoulder mobility 10:00 Strength EMOM: Squat Clean and Jerk 1 – work up to 80-90% and stay 10:00 skill work: kipping … Continue reading

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Sunday 09.25.16

Open Gym 10:00am – 12:00 noon

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Saturday 09.24.16

9:15am Team WOD – 2 person teams, one works at a time. Finish movement before progressing. 60 calorie row 60 lateral burpees 60 power cleans (F:75/45; P: 95/65;C:135/95) 60 t2b 60 push jerk 60 lateral burpees 60 calorie row 10:00am … Continue reading

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Friday 09.23.16

Warm up: 2:00 of opening the lat then 12-9-6 of empty bar thrusters and empty bar good mornings Strength: Find a 1RM Power Clean MetCon: EMOM until Failure 8 (male)/4 (female) Chest to Deck Push Ups (start #) 4 Hang … Continue reading

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Thursday 09.22.16

Warm up: 2:00 of glute activation with a band 2:00 in the bottom of a squat holding a KB 2:00 hip stretch (lizard stretch, 1:00 per leg) 400m run Strength: Find a 3RM Back Squat MetCon: AMRAP 8:00 10 Lateral … Continue reading

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