Monday 9/10 - Standardized Testing
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
Monday 9/3 - Labor Day
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
Monday 8/27 - Expedition
WOD:
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calories of Assault Bike
15 Box Jump Overs 24/20
200 Meter Run
WOD:
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calories of Assault Bike
15 Box Jump Overs 24/20
200 Meter Run
Monday 8/20 - Pickle Juice
Strength:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
Strength:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
Monday 8/13 - Atlas
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%
WOD:
15 min AMRAP
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%
WOD:
15 min AMRAP
Monday 8/6 - Life Insurance
Strength:
Superset
3 Sets of
8 to 10 Bench Press
6 to 10 Strict Ring Dips
Rest 2 minutes
WOD:
Strength:
Superset
3 Sets of
8 to 10 Bench Press
6 to 10 Strict Ring Dips
Rest 2 minutes
WOD:
Monday 7/30 - Bad Habit
Strength:
Front Squat
2x6 @ 70%
2x4 @ 75%
1x4 @ 80%
WOD:
15 min EMOM
3 HSPU +
Strength:
Front Squat
2x6 @ 70%
2x4 @ 75%
1x4 @ 80%
WOD:
15 min EMOM
3 HSPU +
Monday 7/23 - Balboa
Strength:
Every 3 minutes for 4 Rounds
1 Push Press + 2 Split Jerks
WOD:
For Time
5 Rounds of
Strength:
Every 3 minutes for 4 Rounds
1 Push Press + 2 Split Jerks
WOD:
For Time
5 Rounds of
Monday 7/16 - Randy
Oly:
High Hang Power Snatch
5-3-1-1
*find heaviest for each set
WOD:
Randy
For Time
Oly:
High Hang Power Snatch
5-3-1-1
*find heaviest for each set
WOD:
Randy
For Time
Monday 7/9 - Trifecta
Strength:
Front Squat
5 x 65%
5 x 75%
5+ x 85%
WOD:
3 min AMRAP
Strength:
Front Squat
5 x 65%
5 x 75%
5+ x 85%
WOD:
3 min AMRAP