Wednesday, April 27, 2016

15 min AMRAP 20 OHL (35/45) 15 Back Squats  10 Burpees **Do not drop empty bars**  . ---5 min Rest--- . 5 RFT 30 Dubs/ 15 attempts 15 Paralette Dips 10 pull-ups     Oly 7pm 1) CnJ 3x2/70,75,75 3x1/80 2) OHS 3x3/70,75,80% of Sn 3x1/Sn Opener weight 

Tuesday, April 26, 2016

Strict Press Warm up to 80% of your 3RM Then do: 6 X 3 . For Time & Load: Complete Ascending Ladder 8 Rds: 8 Cleans (full or Pwr)  15 Wall Balls (14/20) . Clean Loads: 1) 55/75 2) 65/95 3) 75/115 4) 85/125 5) 95/135 6) 105/155 7) 115/185 8) 125/205 . *Take your... Continue Reading →

Monday, April 25, 2016

Front Squat  Warm up to 80% of your 3RM Then do: 5 X 4 . 3 Rounds 800m run 30 KB Swings (70/53) 30 HR Push Ups ----------------------- Oly 7pm 1) Snatch  3x2/70,75,75  2x1/80 2) FS 3x3/70,75,80% of CnJ  3x1/CnJ opener weight   

Thursday, April 21, 2016

Deadlift 20 min to find your 2 RM . For Time: 18 Thrusters 18 AbMat Sit-ups  15 Thrusters 15 AbMat Sit-ups  12 Thrusters 12 AbMat Sit-ups  9 Thrusters 9 AbMat Sit-ups  6 Thrusters 6 AbMat Sit-ups  3 Thrusters 3 AbMat Sit-ups  . Fitness Option: 8 Rds: 8 T2B/Knee Ups 8 HR Pushups 16 Alt KB... Continue Reading →

Wednesday, April 20, 2016

For time: 100 Dubs 35 KBS (35/55)20 Box Jumps (20/24) 200m run 30 KBS / 25 Box Jumps 200m 25 KBS / 30 Box Jumps 200m 20 KBS / 35 Box Jumps 200m 100 Dubs *Adv 400m     Oly 7pm 1) Hng Cln+FS+Pjerk 4x1/bar,50,60,65 2) CnJ 2/70% *of opener 1/75 1/80 1/90 3x1/opener 3)... Continue Reading →

Tuesday, April 19, 2016

Strict Press 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . Then: 4 RFT: 10 HSPU 15 Power Cleans (95/135) 20 WallBalls (14/20) 200m run    

Monday, April 18, 2016

Front Squat 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . 3 RFT (Adv 4 RFT) 12 Burpees 8 Pull-ups 8 Front Squats (75/115) 12 HR pushups 400m run  ------------------ Oly 7pm 1) Hip Sn+OHS+Sn Bal *pause in bottom 4x1/bar,50,60,65 2) Snatch 2/70% *of opener... Continue Reading →

Friday, April 15, 2016

For time:  21-15-9-6-3 HSPU (or DB Push Press) Back Squats (75/115) Bar Facing Burpees 400m run    Oly 6pm 1) Split Jerk 4x2 up to 80% of Jerk 1a) 3x1/80,85,90 2) Cln Pull  4x2/80,90,100,100 3)OHS 5x2/75,85,90,90,95

Thursday, April 14, 2016

Deadlift – take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: . 3 x 2 @90% of 3RM . 15 min AMRAP 30 Dubs (Sc-15 attempts/60 singles) 15 Power Snatch (55/75) . Fitness: 15 min AMRAP 20 KBS (35/55) 15 KB SDLHP (35/55) 10 Cal Row   

Wednesday, April 13, 2016

5 RFT 20 Alt OHL (25/45) 15 Box Jumps (20/24) 10 Alt Pistols 5 T2B 5 C2B 2 Rope Climbs     Oly 7pm 1)HipCln+FS+PJerk 4x1/bar,50,60,65 2) CnJ EMOM  *switch to :90 when/if necessary 2/60,70,80 2x1/85 1/90 or opener E2MOM 1/75,80,85,90 or opener 3)BS 3x3/AHAP 3x1/+10%

Tuesday, April 12, 2016

Strict Press  – take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: 3 x 2 @90% of 3RM . Emom 20 Min 1: 10 Hang Pwr Cln (65/95), Adv (95/135) Min 2: 15 GHD  Min 3: 45 Dubs / 20 attempts Min 4: 10 Burpees   

Monday, April 11, 2016

Front Squat – Warm up to 90% of last weeks 3RM and complete: (20 min) : 3 x 2 @90% of 3RM . For time: 25 Wall Balls (14/20) 200m run 25 pull-ups 200m run 25 ring dips (S-banded dips, Parallette dips) 200m run 25 front squats (75/115) 200m run 25 ring dips 200m run... Continue Reading →

Friday, April 8, 2016

5 RFT  20 Kong Slams (14/20)  16 Alt Pistols(Sc-Goblet Squats) 12 T2B 400m sandbag run/600m row .  Oly 6pm 1) Split Jerk 4x2 up to 80% of Jerk 1a) 3x1/80,85,90 2) Cln Pull  4x2/80,90,100,100 3)OHS 5x2/75,85,90,95% of Sn   

Thursday, April 7, 2016

Deadlift Take 20 min to find your 3RM . For Time: 100 Dubs 25 S2O (55/75) 50m sled pull (70/105) 80 Dubs 20 S2O 50m sled pull (70/105) 60 Dubs 15 S2O 50m sled pull (70/105) 40 Dubs 10 S2O 50m sled pull (70/105) 20 Dubs 5 S2O 50m sled pull (70/105)            

Wednesday, March 6, 2016

Skill/Review: Rope climb  . For time:  50 KBS (35/55)       400m run 50 WallBalls (14/20) 400m run 50 Ball Slams (10/20) 400m run 50 Box Jumps (20/24) 400m run 50 Alt Lunges  400m run . Scale: 30 reps per movement     Wishing Coach Frankie a speedy recovery! -------------------------- Oly 7pm Workout2 1)HngCln+FS+Pjerk 4x1/Bar,50,60,65 2)CnJ... Continue Reading →

Tuesday, April 5, 2016

Press 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . For time:  3 RFT 400m run 10 HSPU (Sc-HSPU on box, or HRPU 20 Burpees 20 Alt DB Snatch (35/55) . Finisher: 3 x 10 DB Front Raises... Continue Reading →

Monday, April 4, 2016

Front Squat 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 5 RFT 7 Power Cleans (95/135) 7 pull-ups  200m run/ Adv 400m    Oly 7pm 1)HipSn+OHS+SnBal 4x1/bar,50,60,65 2) Snatch 2/70  2/80 1/85 2x1/90 3)Cln Pull 4x2/70,80,85,90 4)... Continue Reading →

Friday, April 1, 2016

21-18-15-12-9-6-3 Thrusters (65/95) Bar facing Burpees . April Fools!!  . Actual WOD: For Time: 30 Mtn Climbers (R+L=1) 30 Back Squats (65/95) 10 Parallette Shoot Throughs  200m row 20 Mtn Climbers 20 Back Squats 10 Parallette Shoot Throughs  200m row 10 mtn climbers 10 Back Squats 10 Parallette Shoot Throughs  200m row    Oly 6pm... Continue Reading →

Blog at WordPress.com.

Up ↑