Monthly Archives: May 2017

May 29th – June 4th

Monday Strength : Overhead Squat 3-3-3-3 then 2-2-2 with 3 second pause in bottom of each rep. Keep this LIGHT, do NOT load up this movement if the movement is not perfect. Get the technique down, then add load. WOD : 12m AMRAP 9 Power Snatch 95/65 10 Pistols, alternating 40 Double Unders S: 65/45, Jumping Squats, Single Unders L1: 75/55, Scaled Pistols ONLY...
Read More

May 22nd – 28th

Monday   "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats   OR   "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 pistol squats, alternating 15 Pull-ups ••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : High Bar Back Squat 4-4-3-3-2-2-1-1, all working sets WOD : 10m AMRAP 8 Burpees 2 Squat Clean and Jerk 165/115 2 Overhead Squat S : 95/65 L1: 135/95 Rx+: 225/155 ••••••••••••••••••••••••••••••••••••••••••••••••••••• Wednesday Strength...
Read More

May 15th – 21st

Monday Strength: High Bar Back Squat 5-5-3-3-1-1 – 3 second tempo “down” each rep WOD: 12 Minutes Row 1000m 30 Burpees AMRAP Front Squat 155/105 with remaining time S: 95/65 L1: 135/95 Rx+: 185/135 ••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : Push Press 3-3-3-3-3, hold lockout for 2 seconds each rep WOD : For Time 10 Wall Climbs 30 Hang Clean 115/75 100 Double Unders 30 STOH 10 Strict HSPU S: 75/55, 150 Singles L1: 95/65, 50 Double Unders Rx+: 135/95 ••••••••••••••••••••••••••••••••••••••••••••••••••••• Wednesday Strength...
Read More

May 8th – 14th

Monday Strength : Front Squat 5-5-5-3-3-3
  • All sets heavy/working sets (greater than 65% 1 RM)
WOD : For Time 50 Burpees 20 Squat Snatch 135/95 S : 75/55 L1 : 115/75 Rx+ : 165/115 ••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : Push Press + Push Jerk 5 Sets of 4+1, increase as able WOD : 3 Rounds Run 400m 20 CTB Pull-ups 15 HSPU 4 Hang Power Clean 205/145 S: Scaled pull-Up, Push-Ups, 95/65 L1: Scaled CTB, Ring...
Read More