Monthly Archives: October 2017

October 30th – November 5th

Monday Strength : Thruster (from floor) Every 2 min for 8 sets, 2 reps (heavy) – Perform 3-5 strict pull-ups after each set WOD : 9m AMRAP 8 UB Hang Clean and Jerk 115/75 – Every time bar is dropped perform 3 Wall Climbs Score is total amount of UNBROKEN SETS OF 8. If you complete 8 reps but not UB then...
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October 23rd – 29th

Monday Strength : Squat Clean Find a heavy single in 15 minutes WOD : 3 Rounds Run 400m 20 Push Ups 6 Clean and Jerk 135/95 Tuesday Strength : Split Jerk EMOM 16m O : 2 Split Jerk (heavy) E: 3 Strict pull-ups, weighted if able
  • This is the next phase of the pull-up program. We did 4 weeks of endurance focused strength work in a mono...
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October 16th – 22nd

Monday Strength : Front Squat 5-5-3-3-1-1 WOD: 2 Rounds 10 Clean and Jerk 105/75 20 Box Jumps 24/20 30 Thrusters Run 400m S: 75/55, Step Ups L1: 95/65 Rx+: 145/100 Tuesday Week 4 Pull-up Program
  • 4xME Strict Pull-Ups, rest 90s after each set, same scale
Strength : Press and Toes to Bar 4 sets of each, 90s rest after each set, alternating back and forth a: Press (from floor) : Max...
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October 9th – 15th

Monday is Open Gym only, 10am - 12pm! STRENGTH EMOM 12m 2 Back Squat + 2 Lunges (1 each leg) + 1 Rack Jerk WOD 13M AMRAP 35 Double Unders 75′ Bear Crawl 3 Power Clean 135/95 3 Front Squat 12 Lateral Bar Hops Tuesday STRENGTH Back Squat 4-3-2-1-1-1 WOD : 10m AMRAP 3 Squat Snatch 135/95 6 Thrusters S: Power Snatch 75/55 L1 : 95/65 Rx+: 185/125 Wednesday Pull-Up Program : Week 3 4xME Strict Pull-Ups, rest...
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