10/6/2017

Warm-up: 2 RNFT a) 50′ Forward Crawl b) 200m Jog c) 10 Ab Mat Sit-ups d) 30-40 Single Unders + 10-15 Double Unders ( Practice Those DUBS!) 12:00 Volume Accumulation: Kipping Pullups Butterfly Kip Gymnastic kip If you cannot perform more than 5 strict pullups spend your time today working on strict pulling exercises.  Body […]

10/5/2017

Warm-up: 12:00  amrap Row 5 Strokes Legs Only + 5 Strokes Legs + Body + 150m full stroke 20 Walking Lunges 0:15 Chest-to-Wall Handstand or 20′ Bear Walk WOD: AMRAP 30: Level 3/2/1 20 Handstand Pushups/Pike Push-ups/KB Press 20 One Legged Squats, alternating, Off a Box,  One Leg Step-up 500m Row Extra Work: ROW Sprints 3:00 […]

10/4/2017

Warm-up: 3 Sets: 5 Clean Deadlifts 4 Clean Pulls 3 Power Cleans 2 Front Squats 1 Clean Strength:  Clean Pull + Power Clean + Clean 8×1   ( Sets should NOT vary by more than 10%) WOD: 3 Rounds For Time: 20 Deadlifts, 185/125, 135/95, 95/65 20 Wall Ball, 20/14, 14/10           10’/9′ Extra Work: 3 Sets for […]

10/3/2017

Warm-up: EMOM 12, alternating: a) 20 Mountain Climbers b) 5 Front Squats c) 8-10 Pushups Front Squat: Start with an empty bar and add some weight each round. Strength: Front Squat/Ring Dip Every 2:00 x 8 sets Front Squat 70% x 4 reps  ( Your Front Squat is about 85% of your Back Squat ) 3 Strict Ring […]

10/2/2017

Warm-up: 3 Sets: 3 Press from splits 3 push press from split 3 split Jerks 5 Squat + Broad Jump Strength:  Split Jerk –5-5-5, 2×5 Build over the first three a sets to challenging weight. Repeat for two more sets. WOD: 7 Rounds For Time: TIME CAP: 10:00 Level 3/2/1 3 Power Snatch, 155/105, 115/85, 75/55 7 Burpee Box […]

9/30/17

Open Hour: 8:30-9:30 A) Power Snatch 15×1-EMOM Start at 70% and add weight if and only if your technique feels good. B)  Power Clean and Jerk 15×1-EMOM Start at 70% and add weight if and only if your technique feels good.   Class Workout: 9:30- Teams of 2 Level 3/2/1 100/80/60 Burpee Box Jumps  24/20, 20/16 100/80/60 Hang Power Cleans […]

9/29/17

Warm-up: 3 Sets: 3 Power Clean from Hip 3 Full Clean from Knee 3 Push Press 3 Press from Split 3 Split Jerk Notes Perform at least two sets with an empty bar, then add a small amount of weight for remaining set.  Strength :Clean and Jerk 15×1 EMOM Start at 70% and add weight only if the […]

9/28/17

Warm-up: 3RNFT: Jog or Row 200m 10 Goblet squats, emphasize eccentric 10 Hollow Rocks  Strength :Back  Squat – TIMECAP: 15:00 3×2, use 80% of last week’s 3RM If you did not perform 3RM last week, you may do so here. WOD: 4 Rounds For Time: TIMECAP: 14:00 Level 3/2/1 200m Run 15/12/9 Thrusters, 45#/35# 10 or 7 Burpee Extra Work: 3 Sets, Not […]

9/27/17

Warm-up: EMOM 9, alternating: a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings b) 6-8 Ring Rows + 6-8 Pushups c) 10 Glute Bridges, pause and squeeze at top    Gymnastic Strength : 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Muscle-Up 2) Muscle-Up Negative 3) Assisted Muscle-up […]

9/26/17

Warm-up: 3RNFT:  Row 250m/Run 200 10 Goblet Walking Lunges 10 KB Swings Strength:  -Front Squat – TIMECAP: 15:00 3×2, use 80% of last week’s 3RM If you did not perform the 3RM last week pick a weight that feels @7-8 out of 10. 10 being a max. WOD:  AMRAP 20: Level 3/2/1 5 Bar Muscle-Ups/Burpee Pull-ups / Burpee […]