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  • 10.14.2017

  • Strength

    1a. 5x5-8 Strict HSPU or 2-4 HSPU negatives or 30secs HS hold+12 Z-presses -rest 30secs- 1b. 5x30sec hollow hold+30sec Superman hold -rest 30secs-
    WOD

    12min AMRAP 15 KB Swings 12 Push ups 21 Air squats

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  • 10.13.2017

  • WOD

    40 Burpees 30 DB Step over 24/20 30 Power snatches 135/95 30 DB Step overs 40 Burpees *21min time cap

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  • 10.12.2017

  • Strength

    12mins to 1 Push Jerk +1 Split Jerk If you found heavy weight last week then do: 8x1 Push Jerk+ 1 Split Jerk @85% ofheavy weight
    WOD

    EMOM for 15mins 1: Row 15/12 cals 2: 20 Alternating DB Snatches 3: 15 T2B

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  • 10.11.2017

  • Strength

    15mins to 3RM Back squat (Aim for 5-8 lbs heavier than 5RM) -then- 2x3 @80% If you found 3RM last week then do: 10x1 @100% of 3RM -rest exactly 45secs between each set-
    WOD

    100 DU 25 Pull ups 50 Wall balls 20/14 50 DU 50 Wall balls 25

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  • 10.10.2017

  • Strength

    5x3 Sumo Deadlift (build to a heavy weight . If you did this last week try and get a little heavier this week) Not TnG -rest 1:30 between sets-
    WOD

    Buy in: Run 800m 3 Rounds 12 Deadlifts 135/95 9 Hang Power cleans 135/95 6 Push Jerks

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  • 10.9.2017

  • Strength

    1a. 4x10 each leg KB front rack Bulgarian split squats -rest 1min- 1b. 4x4 Continuous broad jump -rest 30secs-
    WOD

    10min AMRAP 10 OHS 95/65 10 Box jumps 30/24

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  • 10.7.2017

  • WOD

    Every 5mins for 30mins Run 400m 20 Alternating DB Snatches 30 Jumping lunges

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  • 10.6.2017

  • Strength

    1a. 4x 5-8 False grip ring pull ups or strict pull ups/pull up negatives or false grip ring rows -rest 30secs- 1b. 4x 2-4 Tempo ring dips 44X4 -rest 1min-
    WOD

    14min AMRAP 100 DU 15 Power snatches 95/65 20 T2B

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