Monthly Archives: June 2017

Thursday 06.29.17

Warm Up Row/Run for 5:00 -then- Barbell warm-up Strength Power Clean and Push Jerk 5×5 @ 75%+; Drop and Reset Reps; Rest 2 Mins between sets MetCon “Jason” – 25:00 time cap For Time 100 Air Squats 5 Muscle Ups … Continue reading

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Wednesday 06.28.17

Warm Up Hamstring Mash -then- 3 Rounds 15 Medball Cleans 10 Wall Balls Strength Box Squat 6×2 @ 80%+ MetCon For Time 50 Wallballs 25 Sumo DLHP 30 Wallballs 15 Sumo DLHP 10 Wallballs 5 Sumo DLHP E: wall ball … Continue reading

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Tuesday 06.27.17

Warm Up Weakness Warm Up Row 2k or Run 1 Mile (whichever you didn’t do last week) Strength Strict Press 10×1 – As Heavy As Possible MetCon 2 Rounds 15 Calorie Row 15 Toes to Bar 15 Clean and Jerk … Continue reading

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Monday 06.26.17

Warm Up 3 Rounds :30 Wall Sit Row 250m 7 Ring Dips Strength Sumo Deadlift 10×3 @ 60% of 3RM Speed Work No Bounce – Silent MetCon Run 1 Mile then 12-9-6 Front Squat Chest to Bar E: 800m; 65/45#; … Continue reading

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Sunday 06.25.17

Open Gym 10:00am – 12:00 noon

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Saturday 06.24.17

9:15am Team WOD 2 person teams, AMRAP in 24:00 5 burpee box jumps 10 kb swings while one partner is working the other partner is completing a 200m med ball run F = 20/16; 40/25; 14/12 P = 24/20; 53/35; … Continue reading

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Friday 06.23.17

Warm Up 3 Rounds 10 Calorie row 10 Tempo Push Ups Strength Bench Press 5×5 @ 80%+ of your 2RM MetCon AMRAP 20 Minutes 10 Box Jump Overs 8 Alternating Pistols 6 Deadlifts E: 12”/45# plate; single leg box sit; … Continue reading

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Thursday 06.22.17

Warm Up Move Steady Through Row 500m 40 Empty Bar OHS Row 500m Strength Sumo Deadlift 5×2 As Heavy As Possible; No Bounce – Silent MetCon – 25:00 time cap “Daniel” For Time 50 Pull Ups 400m Run 21 Thrusters … Continue reading

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Wednesday 06.21.17

Warm Up 20 Banded Good Mornings -then- Run 800m -then- 20 Box Jumps on a Tall Box Strength Power Snatch 7×3 Touch and Go 70%+ MetCon 15-12-9-6-3 Burpee to 12″ Target KB Swing E: 30/20# F: 40/25# P: 53/35# C: … Continue reading

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Tuesday 06.20.17

Warm Up 3 Rounds :30 Handstand Hold Run 200m 5 Strict Pull Ups Strength Box Squat 10×2 @ 50-60%; Speed Work; Rest :30-:60 MetCon EMOM for 15 Minutes 30 Double Unders 30′ Handstand Walk 1 Rope Climbs or 5 Strict … Continue reading

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