• 101022 Friday

    101022 Friday

    Strength/Skill Work Back squat: work to add 5-10lbs to your old 5 rep max. If you missed a 5 rep last time see a coach for your work set series. WOD 21 pull-ups 30m line sprints 18 knees to elbows 30m line sprints 15 pull ups 30m line sprints 12 knees to elbows 30m line […]

  • 101021 Thursday

    101021 Thursday

    Strength/Skill Work: Clean from below the knee 3×3, Clean from the floor 3×3 WOD 3 Rounds of: 7 Push Jerk (80-85% 5RM not to exceed 155/105lbs) 7 HIGH box jumps (35″/28″) For time. Last completed on Wednesday 100519

  • 101020 Wednesday

    101020 Wednesday

    Strength/Skill Work: 2xshoulder press+3xpush press Work to add weight each set with the goal of hitting 5-10lbs over your present 5 rep shoulder press. WOD 3 Rounds of: 10 Overhead squats 50 Double unders For time. OHS: 80%of your OHS 5RM not to exceed 135/95lbs

  • 101019 Tuesday

    101019 Tuesday

    Strength/Skill Work Max pull-ups in 30 seconds at the top of every 3 minutes. Complete 4 total sets. Report total pull-ups to comments. Partner WOD AMRAP in 15 minutes of: While one partner runs a 200m sandbag sprint the other partner completes AMRAP of: 7 push-ups 12 squats Post total number of rounds for the […]

  • 101018 Monday

    101018 Monday

    Strength/Skill Work Front squats: 3-3-3-3-3 at the top of every 90 seconds with 90% of your present 5 rep max. Concentrate on solid depth and good technique! WOD 21-18-15-12-9 Hang power cleans (80% 5RM not to exceed 135/95lbs) Burpees For time. Alternate between the two exercises.

  • 101016 Saturday

    101016 Saturday

    Strength/Skill Work Muscle-up Progressions: Complete 5 sets of 5 of the various progressions. WOD Every minute on the minute for 12 minutes: 10 box jumps 10 Russian swings If you are unable to complete the work within the minute, rest the next minute and then jump back in the next minute with 9 box jumps, […]

  • 101015 Friday

    101015 Friday

    Strength/Skill Work Power snatch: Work towards a heavy set of 2 WOD AMRAP in 10 minutes of: 200m run 20 single arm dumbbell power snatch (10 per arm) Reminder: Today is Friday…Project Red Shirt!

  • 101014 Thursday

    101014 Thursday

    Strength/Skill Work Push jerk: Work to add 5lbs to your previous 5RM or see your coach for your workset series if you missed your 5 rep attempt last time. WOD 12-9-6-3-6-9-12 3-6-9-12-9-6-3 Front squat Chest-to-bar pull-ups For time. Use ~70% of your 5RM front squat not to exceed 135/95lbs. Just to clarify the top line […]