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wednesday 4/26/17

4/26/2017

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STRENGTH
   Power Cleans 1x10, 2x5, 6x2

WOD
   8 Push Press (135/95)
   200 Meter Run
   16 Box Jumps (24/20)
10 Minute AMRAP

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tuesday 4/25/17

4/25/2017

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STRENGTH
   Back Squats 
     2 x 10 @ 60%
     4 x 5 @ 75% - 80%

WOD
   250 Meter R-O-W
   25 D/U's (75 S/U's)
   15 Burpees 
   3 Rope Climbs (Scale with 15 Pull Ups)
4 Rounds (25 Minute Cap)

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monday 4/24/17

4/24/2017

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STRENGTH/SKILL
   Snatch Balance (From a Rack)
Choose between :
    6x2 - HEAVY
           OR
   4x8 - Lighter for Form Practice


WOD
   5 Hang Power Clean (115/75)
   5 Hang Squat Clean (115/75)   
   5 Hang Power Snatch (115/75)
   5 Hang Squat Snatch (115/75)
12 Minute AMRAP
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friday 4/21/17

4/21/2017

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STRENGTH
   Squat Snatches 
      3x5, 4x2

WOD
   1:00 R-O-W-I-N-G
    0:30 REST
   1:00 R-U-N-N-I-N-G Sprints
   0:30 REST
   1:00 Jumping Rope (S/U's or D/U's)
   1:00 REST
4 Rounds

   
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thursday 4/20/17

4/20/2017

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STRENGTH
   Bench Press
      3x10 @ 70% 
      3x5 @ 80%

WOD
   8 Thrusters (95/65)
   8 Box Jumps (24"/20")
   8 OH Squats (95/65)
   8 BF Burpess
​10 Minute AMRAP
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wednesday 4/19/17

4/19/2017

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STRENGTH
   Deadlifts 3x10, 3x5

WOD 
   10 KB Swings (53/35)
   10 KB Snatches (53/75)--- (5 ea Hand)
   25 D/U's (75 S/U's)
   15 V-Ups
12 Minute AMRAP

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tuesday 4/18/17

4/18/2017

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STRENGTH
   Front Squats 2x10, 4x5

WOD
   12 Power Cleans (155/105)
   400 Meter R-U-N
4 Rounds 
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monday 4/17/17

4/17/2017

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STRENGTH
   Split Jerk or Push Jerk
       6x3

WOD
   Rx 
5 Pull Ups
10 Push Ups
15 Squats
    20 Minute AMRAP

   Rx+

5 Ring or Bar Muscle Ups
10 Burpees
15 Squat Box Jumps (24/20)
    20 Minute AMRAP

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friday 4/14/17

4/14/2017

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STRENGTH
   Back Squats 2x10, 3x5, 2x3

WOD 
   4 Snatch Grip Deadlifts
   4 Hang Power Snatches
   4 Snatch Balances
   4 Squat Snatches
6 Rounds (Not for time, but a 20 minute Time Cap)
Weight on the bar should be 70% of your 1RM for your Squat Snatch
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thursday 4/13/17

4/13/2017

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STRENGTH
   Bench Press 2 x 10, 3 x 5, 2 x 3 

WOD
   D/U's  50, 40, 30, 20, 10
   Burpees 25, 20, 15, 10, 5
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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