Blog

September 17, 2019

9/18/2019

W.U.  Stations in pairs Strength:  Unstable Strict Press 7 sets of 5 @ unstable weight W.O.D 3 RFT 27 x Cals Rower 18 x KB Swings 53/35 9 x Chest 2 bar Pullups Core:  TBD  
September 16, 2019

9/17/2019

W.U. Prep for Clean Strength:  Power Clean (12 min) Build to a Heavy Power Clean + Hang Power Clean W.O.D for time complete 5 Min Clock 21-15-9 Hang Power Cleans 75/55 Burpees 5 Min Clock 15-12-9 Power Cleans 115/85 Lateral Burpees 5 Min Clock 12-9-6 Power Cleans 155/105 Burpees Over Bar *3 min Rest in between each 5 min periods.
September 15, 2019

9/16/2019

W.U. Front Rack and Squat Prep Strength:  Pausing Front Squats Every 90 sec 10 sets by 3 reps of a 3 sec Front Squat W.O.D 5 Rds for time of 30 x DU’s 12 x Front Squats 115/85 9 x Shoulder to OH
September 12, 2019

9/13/2019

W.U. Mobility prep of OH Squats W.O.D. 3 Rounds for time of 13 x Power Snatch @ 115/85 13 x Cals on Bike/Rower 13 x OH Squats @ 115/85 13 x Burpees 13 x Power Cleans @ 115/85 13 x KTE 13 x Front Rack Lunges @ 115/85
September 11, 2019

9/12/2019

W.U. General (Coach’s choice) Warmup:  Prep for Deadlift Strength:  Sumo Deadlift Position 20 Mins Build to a 10 RM (Unbroken, set and go sets) W.O.D 3 Choices based on current ability A: 9-15-21 Pullups Sumo DL  @ 225/155 B: 9-12-15 Chest to bar pullups Sumo DL @ 225/155 C: 6-9-12 Bar Muscle Ups Sumo DL @ 225/155
September 10, 2019

9/11/2019

W.U. 5 Min EMOTM 30 x Jumping Jacks 10 x Squats Skill:  Ring Row 6 min EMOTM of 8 x Ring Rows 8 x Strict Pushups W.O.D 17 Min Clock 5 Mins Periods, 1 min per exercise, 1 min rest Wall Ball 20/14 Row Cals DB Hang Clean and Jerk 50/35 Abmat Situps Ball Slams 30/20  
September 9, 2019

9/10/2019

W.U. 3 Rounds 12 x Band Pull Aparts 9 x Strict Press W/Unloaded Barbell 6 x Strict Pullups Strength: Strict Press/Push Press 12 Min EMOTM Even Min: Strict Press x 1 Odd Min: Push Press x 3 **Use approx 85% of 1 RM Strict press from last week W.O.D 12 Min AMRAP of 25 x DU’s 15 x Box Jumps 20″ 5 x Push Press @ 175/125