• Tuesday, July 7th 2015

    Tuesday, July 7th 2015

    Strength/Skill Development Take 25 minutes moving through the following: A1: Hang Clean (10, 8, 6, 4, 2) Add weight each set. Squat as needed. A2: Pull-ups (Max reps x 3) WOD Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 5 Hang Squat Cleans (155/105 lbs) […]

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  • Monday, July 6, 2015

    Monday, July 6, 2015

       Strength/Skill Development   A: Front Squat (8 Minute EMOM- 3 FS) Start at 70% and add weight every minute for 8 minutes B: Deficit HSPU (5, 4, 3, 2, 1) (15 minutes) Handstand push ups from a deficit Increase deficit each round, record highest deficit used. WOD 21, 15 , 9 Front Squat (135/95) […]

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  • Saturday, July 4, 2015 “White”

    Saturday, July 4, 2015 “White”

    Happy 4th everyone! Warm up coach’s choice to include shoulder and squat mobility. GOAT Work Take 10 minutes to work on your GOAT!! WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, […]

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  • Friday, July 3, 2015

    Friday, July 3, 2015

      Strength/Skill Development A: Power Snatch + OHS + Hang Squat Snatch Complex (10 Minute EMOM) 1 rep= 1 power snatch + OHS + hang squat snatch B: Weighted Ring Dip (5, 4, 3, 2, 1)(10 minutes) WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Snatches (135/95 lbs) 10 Burpee […]

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  • 150702 Thursday

    150702 Thursday

    Warm Up Coach’s choice. Strength/Skill Development A1: Romanian Deadlift (6, 6, 4, 4, 2, 2) A2: Bar Muscle-ups (AMRAP-1 x 3) WOD  Every 6 minutes, for 24 minutes (4 sets) of: Run 400 Meters 10 Alternating DB Snatch (70/50) 15 Ring dips

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  • 150701 Wednesday “Bar Made”

    150701 Wednesday “Bar Made”

    Strength Development Alternate between A1 and A2. A1: Back Squat (5, 3, 1, 5, 3, 1) A2: Weighted C2B Pull-up (3, 3, 2, 2, 1, 1) WOD Metcon (Time) 8 RFT: 10 DL (135/95) 5 Power cleans (135/95) 200m run

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  • 150630 Tuesday

    150630 Tuesday

     Warm-up Coach’s choice to include shoulder mobility, squat rom, and DU practice Strength/Skill Development Power clean + Hang squat clean (10 minute EMOM, climbing) The complex is 1 power clean + 1 Hang squat clean without putting down the bar. Add weight every minute as able. WOD 15 Minute AMRAP: 50 DU 25 KBS (53/35) […]

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  • 150629 Monday

    150629 Monday

     Warm-up  Coach’s choice to include shoulder mobility and squat ROM. Strength/Skill Development A: Push Press + Split Jerk (8 sets of the complex, climbing) B: Good Mornings (3 sets of 5 reps, climbing) WOD 7 RFT: 7 Push press (95/65) 7 Burpees 7 OHS (95/65) 7 T2B

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