Monthly Archives: February 2018

Thursday 02.22.18

Warm Up Lats mobility 5 Minute Easy Ride Rower Start slow and build to fast :60 finish Strength 10 Round EMOM 1 rep of 80% Squat Clean and Jerk MetCon 3 Rounds 40 Wall Balls Row 400/350m Rx = 20/14# … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 02.22.18

Wednesday 02.21.18

Warm Up Calf mobility then 2 Steady Rounds Row 250m 10 Empty Bar Thrusters Strength Push Jerk 3×3 – Moderate, Heavy, Moderate MetCon AMRAP 12:00 30 Box Jump Overs 20 Pull Ups 10 Clean and Jerks Rx = 24/20”; 135/95# … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 02.21.18

Tuesday 02.20.18

Warm Up 4 Rounds :30 Squat Hold 10 DB Push Press w/ light DBs 30 Double Unders Strength Back Squat 4×4 (Start around 80%) MetCon 21-15-9 Squat Clean HSPU Rx = 115/75# Scaled = 95/55#; ab mats Coach will provide … Continue reading

Posted in WOD | Tagged , , , , | Comments Off on Tuesday 02.20.18

Monday 02.19.18

Warm Up 4 Minute Slow Row then 2:00 Couch Stretch/side then 3 Slow Rounds 10 Good Mornings 10 Muscle Snatches Strength Squat Snatch 5×3 Drop and Reset (Start around 80%) MetCon AMRAP 5:00 x 2; 2:00 rest between 12 Deadlift … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 02.19.18

Sunday 02.18.18

Open Gym 10am – 12pm

Posted in WOD | Comments Off on Sunday 02.18.18

Saturday 02.17.18

9:15am Team WOD 3 rounds: 15 Dumbbell burpees (see video) – each before moving to rows 15 Renegade rows (push up, row/row) – each **Rest 2:00** 3 rounds: 10 hang power cleans (each before moving to lunges) 25’ front rack … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 02.17.18

Friday 02.16.18

Warm Up AMRAP 8:00 Row 250 5 Ring Rows 10 Sit Ups Strength Every 3 Minutes Complete 1 Set Max Rep Touch and Go Clean Round 1 75% Round 2 80% Round 3 85% MetCon AMRAP 20 Minutes 15 Front … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Friday 02.16.18

Thursday 02.15.18

Warm Up AMRAP 8:00 10 Wall Balls 10 KB Swings 10 Box Jumps Strength Front Squat 40 Reps for time @ 67.5% Rack/Unrack anytime Beat your time from last week! MetCon 8 Rounds 30 Double Unders 3 Power Snatch E: … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 02.15.18

Wednesday 02.14.18

Warm Up 2 Rounds 25 PVC Good Mornings 50 Lateral Stick Jumps 2:00 ankle mobility Gymnastics: Pistols – work on skill (see video) then EMOM 10:00 Pick and # of pistols. Keep the sets small, clean and repeatable Video on … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 02.14.18

Tuesday 02.13.18

Warm Up Row 400/300m 3 rounds: 10 Kips 10 Ring Rows 10 OHS w/empty BB MetCon 14.2 From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 02.13.18