Active Recovery AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders (240 single unders) *One person works. Split as desired.
2019 02 13
Strength Push Press 6x3 @65-70% of Friday, 2/8 WOD 8RFT 10 Pull Ups 10 Push Ups 10 Abmat Sit Ups 10 Air Squats *20 min time cap
2019 02 11
Strength Back Squat 5x5 moderate weight CFL/Newbs: TnG Deadlift 3x3, building to metcon weight. Rest 90s Metcon EMOM 10 ODD minutes: 10 Deadlifts (225,155) EVEN minutes: 10 Bar Facing Burpees
2019 02 11
Strength Push Press: Build to a 3RM. Rest 2:00 – 5-6 sets to build to a 3RM. – Reset on each rep – Rx+ Touch n Go *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets WOD AMRAP 15:…
2019 02 08
Strength Sumo Deadlift 8x3 @75% every 60-90sec CFL/Newbs: 8x3 Conventional Deadlift @75% every 60-90sec WOD For Time: 21-15-9 Thrusters (95,65) Burpee Box Jumps (24,20) *8:00 Time Cap
2019 02 07
Active Recovery EMOM 30 Minute 1: 40s Plate Push (45,25) Minute 2: 40s of DB Snatch (35,25) Minute 3: 100 ft Heavy Farmer's Carry with Dumbbells Minute 4: 40s of SDHP with KB (53,35) Minute 5: 40s of Bodyweight Walking Lunges Minute 6: Rest
2019 02 06
Skill 5x6 Strict Pull Ups Rest 2:00 CFL/Newbs 5x6 Ring Rows with feet on a box Rest 2:00 WOD 5RFT 20 Push Ups 20 Abmat Sit Ups 20 Push Press (95,65) 20 Min Cap RX+ 5/3 Ring Muscle Up before each round CFL/Newsb (12-15 reps)
2019 02 05
Strength Sumo Deadlift: 1RM. Rest 2:00 *Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. CFL/Newbs: 3RM Conventional Deadlift Rest 2:00 WOD "Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) (135, 95) (115, 75) (95,…
2019 02 04
"STRONGMAN SATURDAY" Part 1 5 rounds -bent over BB row (pronated grip) x 20 -Zercher BB carry AHAP 25 ft and back Part 2 :40 s max sandbag squats 100 ft backward sledpull AHAP 100 ft forward sledpull AHAP
2019 02 02
Strength Bench Press 1RM Rest 2:00 CFL/Newbs: 5RM *20 banded pull apart between each set WOD 5 RFT 10 T2B (Knee Raises) 10 S2OH (135,95) (95,65 Push Press) 200m Run 18:00 Min Cap
2019 02 01