Friday, July 3

Friday, July 3
 
WarmUp:
50m sled drag
20 pull ups
50m sled drag
20 barbell OHS
50m sled drag
3 muscle ups (or Bar MUs/ 12 dips)
 
Strength: Shoulder Press- week #3
 
WOD:
Run 800m
40 DU
Run 400m
30 DU
Run 200m
20 DU
Run 100m
10 DU
 
(20min cap)
Posted in Workout of the Day | Leave a comment

Thursday, July 2

Thursday, July 2
 
WarmUp:
40 KB swings
2 rounds:
10 stick sit ups
5 burpee pull ups
10 alt pistols
5 broad jumps
 
Strength: Front Squat- week #3
 
WOD:
40 box jumps
30 pull ups
20 OH lunges 135/95
10 hang snatch
 
 
Posted in Workout of the Day | Leave a comment

Wednesday, July 1 Strength Class (ML)

Wednesday, July 1 Strength Class (ML)
Max Effort Lower Body
Accessories:
2 rounds of:
10 Weighted Deck Sit ups
60 second plank
10 PVC OHS facing the wall, 2 sec pause at bottom
10 Superman/Back Extensions

Strength:
Front Squat 20 RM
Work up to moderate weight in small sets, then 1-2 attempts at 20 RM

Sumo Deadlift
Set 1: 5@65% of Sumo or Deadlift 1RM
Set 2: 5@70%
Set 3: 3@85%
~4 x 1 @ 90%; increase each set

Posted in Workout of the Day | Leave a comment

Wednesday, July 1

Wednesday, July 1
 
WarmUp:
EMOM x 5 100M Sprints
Rest 2 mins then
2 rounds:
12 GHD sit ups
10 MB cleans
8 strict pull ups
 
Strength: Thrusters- week #3
 
WOD: 5 rounds
24 air squats
12 T2B
6 power cleans 165/115

 

Posted in Workout of the Day | Leave a comment

Monday, June 29

Monday, June 29
 
WarmUp:
50 Wall Balls
1 rope climb
10 C2B pull ups
1 rope climb
10 Dips
1 rope climb
 
Strength: 1 & 1/4 Back Squats- week #3
 
Partner WOD: 20 min AMRAP
100m Dual KB farmers carry 50/35
8 HSPU
8 box jump overs 24/20
 
* 1 partner completes a round, then the other
Posted in Workout of the Day | Leave a comment