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  • 8.19.2017

  • Strength

    1a. 5x5-8 Strict HSPU or 2-4 HSPU negatives or 30sec HS hold -rest 30secs- 1b. 5x30 se Hold at top of ring dip -rest 1min-
    WOD

    13min AMRAP 20 KBS 53/35 15 Jumping squats 10 Push ups

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  • 8.18.2017
  • 5 Rounds Run 400m 15 T2B 12 OHS 95/65 *25 min time cap As a class after the workout: TABATA (8 rounds each) Alternating rounds Hollow hold/V-ups

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  • 8.17.2017

  • Strength

    12 mins to 3RM Hang clean
    WOD

    0:00-3:00 30 Unbroken Wall balls 3:00-17:00 12-9-6-3 DB Thruster (L) DB Thruster (R) 24-18-12-6 Pull ups

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  • 8.16.2017

  • Strength

    12mins to 15RM Back squat(no more than 5 sets to get to 15RM) -then- 2x15 @85% If you found 15RM last week then complete this instead 5x3 Back squats @100% of 15RM
    WOD

    Row 500m 20 Box jump overs 24/20 10 Clean & Jerks 135/95

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  • 8.15.2017

  • Strength

    15mins to 3RM OHS (Pause for 3secs in bottom of first rep only)
    WOD

    10 Rounds 30 DU 3 Power Snatches 95/65

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  • 8.14.2016

  • Strength

    1a. 4x8 each leg Back rack lunges @50-55% of 1RM back squat -rest 30secs- 1b. 4x10 Ring rows (feet elevated for more challenging) -rest 1min-
    WOD

    10min AMRAP 5 Wall balls 20/14 5 Burpees 10 Wall balls 10 Burpees 15 Wall balls 15

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  • 8.12.2017
  • Row 1000m 50 T2B 30 Deadlifts 155/105 50 KBS 55/35 30 Front squats 135/95 50 Box Jumps Run 800m

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  • 8.11.2017

  • Strength

    1a. 4x5-8 False grip ring pull ups or Strict pull ups/pull ups negatives or False grip ring rows -rest 30secs- 1b. 4x20-30 sec hold at top of ring dip -rest 30secs- 1c. 4x2-3 Wall walks -rest 30secs-
    WOD

    3 Rounds 15 DB Shoulder to

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