February 28, 2019

A. Strength:

Bench Press:

i.) 4x10

** keep the same weight across your sets**

**use your warm up sets to find that weight**

ii.) 3x10 DB chest flys (your choice of weight)

B. WOD:

AMRAP 12

8 OHS(75/55)

5 pull ups

3 burpees

C. Accessory: 3x10 banded dead bugs (use blue band)

February 27, 2019

AMRAP 22

40 wall balls (20/14) / ab mat sit ups  (alternate each rnd)

30 DB C+J (50/35)

20 power snatches (75/55)

10 T2B

back extensions

REST 2 min

CASH OUT: 

EMOM 6

10-12 plate presses(35/25)

10-12 G2OH ( 35/25)

February 26, 2019

A. Strength:

Strict Press: 

3x6@ 60%

3x2 @ 75%

B. WOD:

EMOM 8

Min 1: AMRAP of 4 box jumps + 4 air squats

Min 2: max effort row/bike

REST 2 MIN

EMOM 8

Min 1: AMRAP of 4 goblet squats + 4 plank jumps 

Min 2: max effort row/bike

C. Accessory: 3x5 turtle giraffe drill 

February 25, 2019

A. Strength:

Front Squat/Thruster Complex:

5 sets - 4 FS + 2 thrusters (done at 60% of FS 1RM)

B. WOD:

AMRAP 12

Buy In/Cash Out: 100m run

2-4-6-8-10...(add 2 each rnd)

SDLHP (75/55)

Forward FR lunges (75/55)

Russian KBS(53/35)

C. Accessory:

3x8 skater squats ( use TRX bands or rig for assistance )

February 23, 2019

8:30 AM OPEN 19.1

AMRAP 15

19 WB(2014)

19 cal rower

10:00 AM

AMRAP 26 (with a partner):

100 SU

30 BS (75/55)

40 push press (75/55)

50 K290

40 rainbow ball slams

30 step ups

February 22, 2019

A. Strength:

Front Squat: 4x10 

**find a weight that challenges you for 10 reps

B. WOD:

10RFT 

3 push ups

3 single arm DB snatch(50/35) (3 on each side)

5 v ups

5 burpees

7 plate floor press (45/35)

7 AKBS ( 53/35)

February 21, 2019

A. Strength:

i. )Bench Press: 3x5 at 70%

ii.)Close Grip Bench Press: 3x8 

B. WOD:

27-21-15-9

bar thrusters

SU

**10 plank up downs between rounds **

C. Accessory: 3x10 deadbugs 

February 20, 2019

25 MIN CAP

For Time and Weight:

5 Rounds(1 Round is 4 times through)

8 box jump overs

4 DL

3 hang power cleans

8 ab mat sit ups

**add weight each round**

** if you put the barbell down between your barbell work- 4 burpees. **

CASH OUT: max effort cals on the bike in 3 min

February 19, 2019

A. Strength

20min running clock:

i.)Strict Press- 3x5 @ 60%

ii.) 1-arm kneeling press- 2x10 (35/26) KB or DB

(choose a weight for your kneeling presses in which you can go unbroken on reps)

B. WOD

5RFT

7 pull ups

5 squat jumps

3 squat cleans (135/95)

1 jerk (be either split or push)

February 18, 2019

A. Strength:

EMOM 13 (rest min 6-7)

ODD- 8 reverse FR lunges (95/65)

EVEN- 12 split stance squats with KB (35/26)

B. WOD:

EMOM 12

Min 0-1: 12/10 cal on bike or row

Min 1-2: 10-12 HSPU

Min 2-3: 45 sec max distance heavy farmers carry

C. Accessory: 

3x10 hip raises with barbell 

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