Monthly Archives: December 2017

Wednesday 12.13.17

Warm Up 20 Bar Facing Burpees 20 Light Deadlifts 10 BFB 10 DL Strength 5 Rounds of :60 on, 2:00 off Power Clean Singles @60-75%; Drop and Reset MetCon 5 Rounds :60 Max Chest to Bar :60 Rest :60 Max … Continue reading

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Tuesday 12.12.17

Warm Up 60-40-20 Double Unders (1/2 as many Air Squats) Strength Deadlift 9-9-9 MetCon 3 Rounds 10 DB Power Clean and Jerk Run 200m E: 25/15# F: 30/20# P: 40/25# C: 50/35# After Party: Core: tabata weighted plank CE: 5 … Continue reading

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Monday 12.11.17

Warm Up Pec Smash with lacrosse ball -then- 15-12-9 Walking Lunges Ring Dips Strength Push Jerk 5×5 @ 65% MetCon AMRAP 10 Minutes 40 Double Unders 10 Push Jerk 4 Bar Muscle Ups E: 20 SU; 65/45#; jumping pull ups … Continue reading

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Sunday 12.10.17

Open Gym 10:00am – 12:00pm

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Saturday 12.09.17

9:15am Team WOD Barbell complex: 1 rep = bent over row + power clean + push press + lunge L/R + roll out to push up 2 reps = 2 rows + 2 power clean + 2 push press + … Continue reading

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Friday 12.08.17

Warm Up 2 Rounds Run 400m 12 Handstand Push Ups/HS Holds (~30 sec) Strength Find 1RM Push Jerk MetCon 3 Rounds 9 Power Clean 6/4 Muscle Ups E: 55/35#; 6/4 ring MU transitions F: 75/55#; 6/4 pull ups + 6/4 … Continue reading

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Thursday 12.07.17

Warm Up Row 1000m + Run 800m Strength 1 Set Max Reps DL at 65% MetCon AMRAP 12 Minutes 30 Double Unders 10 Toes to Bar 10 Sumo DLHP E: SU; hanging knee raises; 55/35# F: 2x SU; hanging straight … Continue reading

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Wednesday 12.06.17

Warm Up 3:00 Plank Hold 50 Double Unders 3:00 Plank Hold *Accumulate 3:00 by any means necessary Strength Find 1RM Snatch Complex: Squat Snatch Overhead Squat Hang Squat Snatch Overhead Squat MetCon For Time 40 Pull Ups 40 Thrusters 40/30 … Continue reading

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Tuesday 12.05.17

Warm Up 15-12-9 Wall Balls KB Swings Box Jumps Strength Find a 5RM Back Squat MetCon 4 Rounds 12 Bar Facing Burpee 20 DB Snatch E: 20/10# F: 30/15# P: 40/25# C: 50/35# After Party: Core: bay to bay alligator … Continue reading

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Monday 12.04.17

Warm Up AMRAP 6:00 Row 300m 10 RDLs 10 Push Presses All done with an empty bar Strength Find 1RM Misfit Clean Complex: Power Clean Push Jerk Front Squat Hang Squat Clean Split Jerk MetCon AMRAP 10 Minutes Run 200m … Continue reading

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