• 110323 Wednesday

    110323 Wednesday

      Strength/Skill Work Back squat: Complete 5-6 sets @ 2013 for 2-4 reps. 2 minutes rest between sets. If you can complete 4 reps go up in weight. If you are unable to complete 2 then go down in weight. WOD Complete 6 rounds of: 30 seconds max reps Wall Ball 30 seconds max distance […]

  • 110322 Tuesday

    110322 Tuesday

    Strength/Skill Work: Complete 5 rounds of: Russian swings x 8-12, 30 sec rest American swing x 6-8, 30 sec rest Ring dips @ 30X1, 4-6 reps 60 seconds rest for mobility work WOD AMRAP in 12 minutes of: 4 hang cleans 6 box step ups per leg (20″/16″. No weight. Work on stabilization of the […]

  • 110321 Monday

    110321 Monday

    Complete 2 rounds of the following: WOD AMRAP in 4 minutes @ SUSTAINABLE effort: 5 sumo deadlift (Use ~50% of your power clean NTE 75/55lbs) 3 sumo deadlift high pull 200ft run (100ft out, back NOT a sprint. Focus on quick feet & proper technique) AMRAP in 4 minutes @ conversation pace of agility course […]

  • 110319 Saturday

    110319 Saturday

    Today we are doing some high intensity intervals with LOTS of rest. When you see so much rest you should get butterflies in your stomach for what you are about to experience. Please be on time for class! Strength/Skill Work: Take 8 minutes to build to a heavy single in the deadlift @ 3311 (NOT […]

  • 110318 Friday “2011 Opener WOD #1″

    110318 Friday “2011 Opener WOD #1″

    WOD AMRAP in 10 minutes of: 30 double unders 15 reps ground to overhead (NTE 75/55lbs) Strength/Skill Complete 3-6 rounds of: A1) Lunge squat @ 30X1; 6-8 reps. 30s rest b/w legs and before A2. (Add wght if you can get 8 reps, go down if you are unable to complete 6 reps) A2) Ring […]

  • 110317 Thursday

    110317 Thursday

    WOD Complete 6 rounds of: 400m relaxed run/walk 30 seconds 6 count burpees 30 seconds squat with brief pause at the top of each rep 30 seconds slammer 30 seconds Russian swings 30 seconds DB push-press with brief pause to breathe b/w each reps 30 seconds walking lunge

  • 110316 Wednesday

    110316 Wednesday

    Strength/Skill Work Overhead squat: Spend 15 minutes working up to a heavy single. WOD AMRAP in 20 minutes of: 12 double unders 5 power snatches (60-70% of max NTE 75/55lbs) 200m run (notice this is NOT a sprint. Especially for those competing in the sectionals opener) 1 minute rest

  • 110315 Tuesday

    110315 Tuesday

    Strength/Skill Work Complete 6 rounds of: Power clean: touch ‘n go for 4 reps, 30s rest Behind the neck barbell press: 4-6 reps @ 3111. Add weight as you are able to get 6 reps. Go down in weight if you are unable to get 4 reps. Pay attention to your torso and neck posture. […]