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Paula Jager
4 years 10 months ago
Strength

15 min to find 1 RM Strict Press

WOD

20 min AMRAP, Teams of 2 (can split up the work however they chose but each partner must do half the work)

50 Sit ups
Paula Jager
4 years 10 months ago
Stength

Every 2:00 x 4 sets

5 Deadlifts, building in load each set

WOD

A. 2 sets

12-15 barbell reverse lunge per leg (from the rack)
Paula Jager
4 years 10 months ago
WOD

30min AMRAP

100 Calorie Row or Bike
15 Box Jump/Step Down (24/20)
15 Burpees
Paula Jager
4 years 10 months ago
Strength

Every 2:30 x 4 sets 


10 Back Squat

Paula Jager
4 years 10 months ago
Strength

Push Press

Build to a 3RM in 10-15 minutes (after warm up)

WOD

3 Rounds For Time

12 Alternating Dumbbell Snatch (50/35)
300m Run
Paula Jager
4 years 10 months ago
Oly

Snatch

Over the course of 10-15 min (after warming up) build to a tough single for the day

WOD

Every :75 x 14 sets

Odd: 60secs of Cindy
Paula Jager
4 years 10 months ago

Athlete of the Month 


April Jones

Paula Jager
4 years 10 months ago
WOD

Teams of 2

30 minute AMRAP

10 Box Jump (24/20)
5 Hang Squat Clean (95/65)
5 Bar Facing Burpee

*one partner complete a full round while the other partner rests
Paula Jager
4 years 10 months ago
Strength

Push Press

12 minutes to build to a 2RM

WOD

EMOM x 18

1: 15 Russian Kettlebell Swings (53/35)
2: 15 Push Press (45/35)
Paula Jager
4 years 10 months ago
WOD

A. 5 sets
6 slam ball
1 length sled sprint
-rest 2:1

B. 20 minute AMRAP
250m row
100’ KB FR Carry
30 sec side plank per side
100’ Farmer Carry
30 alternating prisoner step-ups