Monthly Archives: August 2017

Friday 09.01.17

Warm Up: 2:00 of Couch Stretch each side then AMRAP 6:00 12 KB Swings 9 Empty Bar OHS 6 Strict Pull Ups Strength: Strength: Push jerk 2×10 @ moderate weight then 2 Rep split jerk every 2:00 for 12:00 AHAP … Continue reading

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Thursday 08.31.17

Warm Up: 5:00 Squat Hold then 30′ Crab Walk 9 Push Ups 30′ Duck Walk 9 Push Ups 30′ Crab Walk 9 Push Ups 30′ Duck Walk Strength: Deadlift 4×2 start at 75% 3rm MetCon: 3 Rounds 21/14 Calories on … Continue reading

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Wednesday 08.30.17

Warm Up: Run 800m T-spine mobility then All w/ an empty bar 10 Muscle Cleans 10 Push Press 10 Hang Power Cleans 10 Push Jerk 10 Hang Squat Cleans 10 Split Jerks Strength: Pause Power Position Clean Warm Up 4×3 … Continue reading

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Tuesday 08.29.17

Warm Up: Hamstring stretch then 5-10-15-20-25-20-15-10-5 DUs or 2x SU Strength: Back squat 5×5@ 72.5% MetCon: 4 Rounds 12 Deadlifts 40 Air Squats 75 Double Unders E: 115/75#; SU F: 135/95#; 2x SU P: 155/115#; DU or 3x SU C: … Continue reading

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Monday 08.28.17

Warm Up: 30 Bar Facing Burpees then Wrist mobility Strength: Strict press 5 x 2 @ 75% MetCon: AMRAP 15 Minutes Run 300m 15 Overhead Squats E: 35/15# F: 55/35# P: 65/45# C: 78/55# After Party: Core = 3 x … Continue reading

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Sunday 08.27.17

Open Gym 10am – 12 noon

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Saturday 08.26.17

9:15am Team WOD 0:00 – 8:00 12 hang power snatch (total) 10 pull ups (each) 12 hang power snatch (total) 8 pull ups (each) 12 hang power snatch (total) 6 pull ups (each) 12 hang power snatch (total) 4 pull … Continue reading

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Friday 08.25.17

Warm Up: T-Spine Mobility then 2 Rounds 15 R Arm KB Snatch 10 Calorie Row 15 L Arm KB Snatch 10 Calorie Row Strength: Strict Press 2×10 then 1 Rep every :90 for 12:00 AHAP MetCon: For Time 40 Sit … Continue reading

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Thursday 08.24.17

Warm Up: 3:00 of Frog Pose then Misfit Snatch Warm Up Strength: Pause Power Position Snatch Warm Up 4×3 @ 40-60% 1RM; Drop and Reset then Hang Snatch (above knee) Every 2 Minutes for 12 Minutes = 3 Reps @ … Continue reading

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Wednesday 08.23.17

Warm Up: Ankle Mobility then 21-15-9 Goblet Squats Ring Push Ups Strength: Bench press 4×4 @80% of 5rm MetCon: 8 Rounds 4 Front Squats 8 Bar Facing Burpees E: 65/45# F: 95/65# P: 135/85# C: 185/125# After Party: Core = … Continue reading

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