08.16.17

STRENGTH

Every 3 minutes for 15 minutes

3-5x Front Squats

WOD

EMOM 15 Minutes

Minute 1: 10x HSPU

Minute 2: 15x KB Swings

Minute 3: 30x Double Unders

08.15.17

STRENGTH

GHD Sit Ups & Double Unders

WOD

500m Row

100x Wall Balls

100x Air Squats

500m Row

08.14.17

STRENGTH

5 Rounds

4-6x Each Arm DB Strict Press

-rest 1 minute-

100m Farmer’s Carry

-rest 1 minute-

WOD

4 Minute AMRAP

4x Strict Pull Up

8x Push Press (95/65)

-rest 4 minutes-

4 Minute AMRAP

15x KB Swing

15x Push Ups

08.11.17

WOD

6 Minute AMRAP

6x Power Snatch (115/75)

12x Wall Balls

-rest 4 minutes-

6 Minute AMRAP

12x Alt Arm DB Snatch

12x Box Jump Overs

-rest 4 minutes-

6 Minute AMRAP

1000m Row

Max Burpees

08.10.17

STRENGTH

Power Cleans

WOD

Teams of 2

Partners will alternate complete rounds, completing 7 rounds each of:

3x Power Cleans (135/95)

6x Push Press (135/95)

9x Push Ups

 

08.09.17

WOD

Teams of 2

Partner A: 400m Run

Partner B: Max Thrusters (45/33)

*then switch

Partner A: 400m Run

Partner B: KB Swings

*then switch

Partner A: 400m Run

Partner B: Wall Balls

*then switch

Partner A: 400m Run

Partner B: Box Jumps

*then switch

08.08.17

“Filthy Fifty” for Courtney’s 50th!

50x Box jump

50x Jumping pull-ups

50x KB Swing

50x Walking Lunge

50x Knees to elbows

50x Push press (45/35)

50x Back extensions

50x Wall Ball

50x Burpees

50x Double unders

08.04.17

WOD

Teams of 3:

100/75 Cal Row

75x Power Cleans (135/95)

50x Burpee over BB

100/75 Cal Row

75x Front Squats (135/95)

50x Burpees over BB

100/75 Cal Row

75x Push Jerks (135/95)

50x Burpees over BB

08.03.17

WOD

4 Minute AMRAP

30x Double Unders

15x Power Snatch (75/55)

-rest 4 minutes-

4 Minute AMRAP

30x Double Unders

12x Power Snatch (95/65)

-rest 4 minutes-

4 Minute AMRAP

30x Double Unders

9x Power Snatch (115/80)

08.02.17

STRENGTH

Power Snatch

10-15 minutes working on technique. Be sure to hit position 1, 2, & 3!

WOD

20 Minute AMRAP

Teams of 2:

12/9 Cal Row

9x Box Jump Overs

6x Hang Squat Clean (95/65)

*partners alternate movements