WOD for Friday 2/8/2019

A) Performance: 1 and a Quarter Front Squat: 6 sets of 4 reps; Rest :90 b/t Fitness: Front Squat-6 sets reps of 4 reps; Rest :90 b/t B) Performance: E3M for 12min 3 Ground to Overhead 5 Burpees with Max Vertical Jump -Rest 1 Cycle- Repeat Fitness: E3M for 27min Read more…

WOD for Tuesday 2/5/2019

A) Strict Press: 4 sets of 10 reps; Ascending to today’s heaviest set of 10 B) Performance: E3M for 12 min: 5 Burpee over Parallette (lateral) 8/6 Cal AB Rest 1 interval E3M for 12 min: 5 Burpee over Parallette (lateral) 8/6 Cal AB Fitness: E3M for 27min: odds- Row Read more…

Monday 2/4/2019 Workout

Strength Dumbbell Romanian Deadlift: 5 sets of 8 reps @ 3011; Rest 2 min b/t; Ascending. WOD Performance: a. 3 min AMRAP: 10/7 Cal AirBike 10 Russian KBS (70/53) Rest 2 min b. 3 min AMRAP 10/8 Cal Row 10 Pushups Rest 2 min c. 3 min AMRAP 30 Double Read more…

WOD for 2/1/2019

A) Gymnastics Skill: 10 min Beat Swing/Kipping Work (Pullup/T2B/C2B/BarMU) B) Performance + Fitness: a.) 3 Rds @ 80-90%: 10 Cal AirBike 10 Pushups 8 BJSD Rest 2 min b.) 3 Rds @ 80-90%: 12 Cal Row 10 Wall Ball/DB Thruster 8 Pullups Rest 2 min; Repeat a. & b.

WOD for 1/31/2019

A1) Back Squat: 4 Sets of 12-15 reps; Rest :30 A2) Bent Over DB Flyes: 4 Sets of 12-15; Rest 3min B) 5 Rounds @80% (30min Cap): Performance: 12 T2B 15 SA Russian Swings Rt 30 Double Under 30 Plank Shoulder Taps 15 SA Russian Swings Left 12 Pushups Fitness: Read more…

Wednesday 1/30/2019

A) Behind the Neck Step Up: 4 sets of 6/leg; Rest 2 min b/t sets B) Performance: E3M for 12 min @ 90% 3 HPC (135/95) 4 Lateral Burpee Over Bar 7/5 Cal AB Rest 1 Interval E3M for 12 min @ 90% 3 HPC (135/95) 4 Lateral Burpee Over Read more…

Tuesday 1/29/2019

A) E2M for 14 min: Performance: Hang Clean + Clean + Jerk Ftiness: 2 Hang Power Clean + 2 Front Squat B) 4 Sets: Performance 5 min AMRAP: 15/12 Cal Row 10 BJSD 5 C2B Rest 2 min b/t AMRAPs Fitness: 5 min AMRAP: 10/7 Cal AirBike 10 BJSD 5 Read more…

Monday 1/28/2019

A) Strict Pullup Cluster: 4 Sets: Strict Pullup: 4.4.4; Rest :15 b/t Clusters, 2-3 min b/t sets B) 30min @70% +/-: Performance: 10 Cal AB 10 Wall Ball 10 HRPU 1 Length Bear Crawl 14 SA OH Walking Lunge (40/25) Fitness: 10 SA DB Thrusters (5/side) 10 HRPU 1 Length Read more…