Blog

July 15, 2018

7/16/2018

W.U. 5 Min Stretch and Familiarize yourself with the day Group W.U.. Prep for strength Strength:  Power Snatch Build to a 1 Rep Power Snatch W.O.D  for time Complete 2 Rounds of 30 x Power Snatches 30 x Burpees 30 x Wall Ball 30 x Box Jumps 30 x Rack Position Lunges L1: 75/55 for barbell work 20/14 wall ball L2: 65/45 for barbell work 20/14/10 wall ball L3: 55/35 for barbell work 14/10 to a lower target if need be
July 13, 2018

7/14/2018

W.O.D  Grip Strength Sat W/Partner Complete 60 x Clean and Jerks 115/85 (you go, I go) 60 x Toes to Bar (you go I go.  Both hanging on the bar at the same time) 60 x Box Step Overs 50/35# DB (Sets of 5) 60 x Calories on Assault Bike (Switch per 10 Cals) 600M Run with 50/35 per team.  Alternate who holds the weight Cash Out:  6000M row ?????????????  
July 12, 2018

7/13/2018

W.U. 5 Min individual Group:  W.O.D explanation and Movement coverage W.O.D as an individual complete 10 RFT of 200M Run 1 x Power Snatch 2 x OH Squats 3 x Ring Muscle Ups 4 x HSPU 5 x Wall Ball   Level 1: PS/OHS 115/85 Ring MU’s HSPU no abmat Wall Ball 20/14 Level 2: PS/OHS 95/65 Bar MU’s 1/2 Abmats against wall Wall Ball 14/10 Level 3: PS/OHS 75/55 or less C2B Pullups/Bench Dips Floor Positions HSPU Wall Ball (Scale as needed)
July 11, 2018

7/12/2018

W.U. 5 Min Individual Group:  Chest/Shoulder Prep Strength:  Bench Press 10 sets of 3 @ 80% of 1RM 5 sets of 5 Floor Press dips after every 2 sets of Bench W.O.D 12 Min AMRAP of Level 1: 30 x Double Under’s 1 x Rope Climb or Peg Board 5 x Sandbag Cleans 150/100 Level 2: 30 x Double under’s 1 x Rope Climb 5 x Sandbag Cleans 100/50 Level 3: 30 x DU’s or 60 x Singles 3 x Strict Pullups (Bands if needed) 10 x Suitcase DL (5L/5R) 53/35
July 10, 2018

7/11/2018

W.U. 5 Min Individual Group W.U. Partner Handstand work/Wall Walk practice W.O.D for time complete 100ft Handstand Walks 9 x Cleans 75ft Handstand Walk 12 x Cleans 50ft Handstand Walks 15 x Cleans Level 1: 185/135 Level 2: 155/105, Handstand Walks/Wall Walks Level 3: 95/65, 8, 6,4, 2 Wall Walks
July 9, 2018

7/10/2018

W.U. 5 Min Individual Group W.U.  Hip, Ankle flexion and Spinal support drills Strength:   Deadlift Build to a 5 RM W.O.D 5 RFT of 10 x Deadlifts @ 80% of the 5RM (Don’t sand bag the 5 RM portion) 20 x Burpee Box Jumps Overs 24/20 Conditioning:  50/40 Cals on the Assault Bike AFAP.  *Record score
July 8, 2018

7/9/2018

W.U. 5 Min Individual Group W.U. Front Squat Prep Strength:  Front Squat 3-3-3-3-3 @ 80% W.O.D 13 min Clock, AFAP 30-20-10 of Alt DB Clean & Jerk DB Front Squat DB Walking OH Lunges Level 1:  50/35 Level 2: 40/30 Level 3: 35/20 *Split the F.S and OH Lunges evenly