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Friday 1/29/16

1/29/2016

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STRENGTH
   Back Squats 1x12, 1x10, 3x5, 3x3

Partner WOD
   1 Deadlift (135/95)
   1 Power Clean (135/95)
   1 Push Press/Push Jerk/Split Jerk (135/95)
Partner 1 Does 3 Cylces
               THEN

Partner 2 Does 3 Cycles
         To complete 1 Round
15 Minute AMRAP
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thursday 1/28/16

1/28/2016

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STRENGTH
   Deadlifts 1x10, 3x5, 3x3  
All Unbroken... No dropping the bar.

WOD- 15.3
   7 M/U's (Scale with 7 Pull ups)
   50 Wall Balls (20/14)
   100 D/U's (200 Singles- Count them 2-1 on Reps)
14 Minute AMRAP

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wednesday 1/27/16

1/27/2016

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STRENGTH 
   SQUAT Cleans 1x7, 3x5, 3x2

WOD
   30 D/U's 
   15 C2B Pull ups
   10 OH Squats (135/95)
4 Rounds
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tuesday 1/26/16

1/26/2016

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STRENGTH
   Bench 1x10, 3x5, 2x3

Open WOD 13.1
   40 Burpees
   30 Snatches (75/55)
   30 Burpees
   30 Snatches (135/75)
   20 Burpees 
   30 Snatches (165/100)
   10 Burpees 
   AMRAP Snatches (205/120)
17 Minute AMRAP   

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monday 1/25/16 

1/25/2016

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STRENGTH
   Power Cleans 1x7, 1x5, 1x3
                Find 1 RM 

WOD
   "Rowing Annie"
   Row (500mtr, 400mtr, 300mtr, 200mtr, 100mtr)
   Sit Ups 50, 40, 30, 20, 10


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friday 1/22/16

1/22/2016

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STRENGTH
   1 Hang Power Clean
   2 S2OH (Shoulder to OH)
   3 Front Squats

3 sets of 5 Cycles 

2 sets of 2 Cycles

WOD - "Cindy"
   5 Pull Ups
   10 Push Ups
   15 Squats
20 Minute AMRAP
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thursday 1/21/16

1/21/2016

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STRENGTH
   Deadlifts 1x10, 1x7, 4x5
(No Dropping the Bar between Reps)


WOD
   Thrusters 
   BF Burpees 
21, 15, 9

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wednesday 1/20/16

1/20/2016

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STRENGTH
   OH Squats 1x10, 1x7, 2x5, 2x3

WOD
   10 KB Snatches - Left (53/35)
   10 KB Snatches - Right (53/35)
   20 KB Swings (53/35)
   20 V-Ups
4 Rounds

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tuesday 1/19/16

1/19/2016

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STRENGTH
   Hang Power Snatches 2x7, 2x5, 3x2

WOD - Group of 3

1) 200 Meter Row

2) 15 Wall Balls
 
3) 10 Burpees

Rotate to next exercise when ALL THREE team member complete their current exercise and are ready to start the next

 
5 Rounds

   
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monday 1/18/16

1/18/2016

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STRENGTH
   Back Squats 1x10, 1x5, 1x3, 1x2  
                                      THEN
   Spend about 15 minutes to Find 1RM 

WOD - Power Cycle
   5 DL
   5 Hang Power Cleans
   5 Front Squats
   5 Push Press
   5 Power Cleans
5 Rounds (1 Min Rest Between Rounds) 

Goal :  Body Weight on the bar

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
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  • Photos
  • Drop Ins
  • Contact US