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thursday 8/31/17

8/31/2017

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STRENGTH
   Power Snatches 
10 @ 50%
5x5 @ 80-85%

WOD - Angie... ish
   20 Pull Ups
   20 Push Ups
   20 Sit Ups
   20 Squats 
5 Rounds

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wednesday 8/30/17

8/30/2017

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STRENGTH
    Deadlifts
1x10 @ 50% (warm up)
5x5 @ 80-85%

WOD
   8 Power Cleans(155/105)
   8 BF Burpees
   8 Box Jumps OVERS (30"/24")
5 Rounds (20 Minute Cap)
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tuesday 8/29/17

8/29/2017

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STRENGTH
    Push Press  
1x10 @ 50%
5x5 @ 80%-85%

WOD
   Run 6 Down and backs (inside)
   12 Strict Pull Ups
   24 D/U's -- (or 24 D/U attempts)
   12 T2B
4 Rounds

   
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monday 8/28/17

8/28/2017

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WOD
   100 Back Squats
Rx+ 225/185)
Rx (185/135)
Scaled (135/95)

   100 Bench Press
Rx+ 185/135)
Rx (135/95)
Scaled (95/65)

Alternate between movements. Can complete in sets of : 20x5, 10x10, etc.... 


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friday 8/25/17

8/25/2017

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WOD

In Teams of 3, 2 or 1 depending on the number of people: 

Team of 3: Row 12,000 Meters in 400 Meter Intervals

Team of 2: Row 8,000 Meters in 400 Meter Intervals

Team of 1 : Row 5,000 Meters all at once as if you had no friends at all!


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thursday 8/24/17

8/24/2017

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STRENGTH 
   OH PRESS
2x10, 2x7, 2x3

WOD
   KB Swings (53/35)
25, 20, 15, 10, 5
   Ab Mat Sit Ups
​50, 40, 30, 20, 10


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Wednesday 8/23/17

8/23/2017

1 Comment

 
STRENGTH
   Back Squats
2x10 @ 60-65%
2x7 @70-75%
2x3 @ 80-85%
WOD - In Teams of 1, 2, or 3 depending on the group... 

   1:00 Rowing for max Calories
   0:30 REST
   1:00 Wall Balls (20/14)
   0:30 REST
   1:00 Max Bench Press (135/95) 
   1:00 REST
​3 Rounds - score is calories Rowed +Total Reps
1 Comment

tUESDAY 8/22/17

8/22/2017

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STRENGTH
   Deadlifts
2x10 @ 60-65%
2x7 @ 70-75%
2x3 @ 80-85%

WOD
   Clean and Jerk (155/105)
   BF Burpees 
12, 10, 8, 6, 4, 2 

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monday 8/21/17

8/21/2017

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STRENGTH
   OH Squats 3x5, 3x2

WOD
   7 C2B Pull Ups
   7 H/S Push Ups
   7 T2B 
   7 Box Jumps (30"/24")
7 Rounds

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friday 8/18/17

8/18/2017

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STRENGTH
   Push Press 2x7, 3x5

Partner WOD
    3 Snatch Grip Deadlifts (135/95)
   3 Hang Power Snatches (135/95)
   3 Squat Snatches (135/95)
One partner works while the other Rests 

14 Minute AMRAP

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