• 100826 Thursday

    100826 Thursday

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD In two minutes complete: 12 box jumps 12 kettlebell swings Max rep burpees in remaining time […]

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  • 100825 Wednesday “Metabolic Monster”

    100825 Wednesday “Metabolic Monster”

    Strength/Skill Work Shoulder Press: Work towards a new 5 rep max. If you missed at a new 5RM last time we shoulder pressed please see a coach for what work set series you will complete today. WOD AMRAP in 16 minutes of: 800m run 50 ft broad jump 100m waiters’ walk (25/45lbs plate) Scale the […]

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  • 100824 Tuesday “Chief”

    100824 Tuesday “Chief”

    Strength/Skill Work Deadlift: Work towards a new 5 rep max WOD Complete 3 rounds of: AMRAP in 3 minutes: 3 Power cleans (80% of 5RM) 6 Push-ups 9 Squats 1 minute rest b/w rounds

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  • 100823 Monday “Gone in 60 Seconds”

    100823 Monday “Gone in 60 Seconds”

    Strength/Skill Work Overhead squat: Work towards a new 5RM WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep double arm kettlebell thrusters (53/35lbs) 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 1 minute rest Post […]

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  • 100821 Saturday “DT”

    100821 Saturday “DT”

    WOD Five rounds for time of: 12 Deadlift 9 Hang power clean 6 Push jerk Use ~80% of your 5 rep max for push jerk or push press.

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  • 100820 Friday

    100820 Friday

    Strength/Skill Power snatch: Works towards a heavy set of 5 reps WOD 3 rounds of: 400m run 21 kettlebell swings (53/35lbs) 12 burpees For time. Reminder: Today is Friday please wear a red tee for Project Red Shirt!

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  • 100819 Thursday “Falcor”

    100819 Thursday “Falcor”

    Strength/Skill Split Jerk: Works towards a heavy set of 5 while alternating lead leg. WOD Complete 3 Rounds of: 60 seconds work/30 seconds rest Row Sandbag power cleans Double unders/Singles Toes-to-bar

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  • 100818 Wednesday

    100818 Wednesday

    Strength/Skill Work: Spend 10 minutes working on muscle-up progressions. Have your muscle ups? Take three attempts to see how many you can string consecutively. Time Trial: Before, during or after your skill work with muscle-ups complete a 500m row time trial. Skill Test: With a continuously running clock complete max reps in one minute at […]

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