Monday 8/20 - Pickle Juice Strength: Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. WOD:…
2018 08 19
Monday 8/20 Skill: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Side Plank x 30 seconds each side WOD: For time: 1000…
2018 08 19
Monday 8/13 - Atlas Oly: Power Snatch 4x1 @ 75% 4x1 @ 80% 2x1 @ 85% 1x1 @ 90% WOD: 15 min AMRAP 30 Alt DB Power Snatches 45-50/30-35 200m Run 100ft DBall Bear Hug Carry AHAP Score is weight/rounds + reps Tuesday 8/14 - One Love Oly: Power Clean…
2018 08 10
Monday 8/13 Strength: Push Press 5x5 WOD: 15 min AMRAP 80 Single Unders Max DB/KB Strict Press 200m Single Arm Farmers Carry Score is weight/number of Strict Presses Tuesday 8/14 Strength: Deadlift Build to Heavy 4 Partner WOD 6 rounds of (3 rounds each) In 3 minute intervals 15/12 Calorie…
2018 08 10
Monday 8/6 - Life Insurance Strength: Superset 3 Sets of 8 to 10 Bench Press 6 to 10 Strict Ring Dips Rest 2 minutes WOD: 5- 2 minute rounds of 100m run Max Bar Facing Burpees in remaining time Rest 1 minute Score is weight/number of reps Tuesday 8/7 -…
2018 08 03
Monday 8/6 Strength: Front Squat 5x5 WOD: 8 min AMRAP 10 DB Front Rack Lunges 50 Single Unders Score is weight/rounds + reps Tuesday 8/7 Strength: 2 Sets of 10 Single Arm KB Deadlifts (each) 100m Single Arm Farmer Carry (each) 100m Sinlge Arm Overhead Carry (each) WOD: 10 min…
2018 08 03
Monday 7/30 - Bad Habit Strength: Front Squat 2x6 @ 70% 2x4 @ 75% 1x4 @ 80% WOD: 15 min EMOM 3 HSPU + 1 Hang Power Clean (Heavy) Score is weight/rounds completed Tuesday 7/31 - Polar Cup Strength: 12 min EMOM 1 (+1) Strict Pull Up Partner WOD: For…
2018 07 27
Monday 7/30 Strength: 5 Rounds 10 DB Bench Press Max Unbroken Strict Pull Ups Rest 2 minutes WOD: Every 2 minutes for 18 minutes 1) 200ft Sled Push 2) 100m Farmer Carry 3) 15 Tire Flips Score is weight/rounds completed Tuesday 7/31 Strength: Rear Foot Elevated DB Split Squats 5…
2018 07 27
Monday 7/23 - Balboa Strength: Every 3 minutes for 4 Rounds 1 Push Press + 2 Split Jerks WOD: For Time 5 Rounds of 5 Knees 2 Elbows 10 Single Arm DB Push Press (5r/5l) 45-50/30-35 15 Walking Lunges then 800m run then 1 round of 25 Knees 2 Elbows…
2018 07 20
Monday 7/23 Skill: 4 Rounds for QUALITY (20 min cap) 5 Heavy Deadlifts 10 Ring Rows 10/side DB High Pull WOD: For Time 2000m Row 400m Farmers Carry Score is weight/time Tuesday 7/24 Skill: 4 Rounds for QUALITY 6 to 8 Single Arm DB Strict Press (HEAVY) Rest :90 5…
2018 07 20