
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
Monday 7/2 - Criminal
Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor
WOD:
Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor
WOD:
Monday 6/25 - Tommy V
Strength
Back Squat
5 reps@65%
5 reps@75%
Max reps@85%
WOD
Partner Tommy V
Strength
Back Squat
5 reps@65%
5 reps@75%
Max reps@85%
WOD
Partner Tommy V
Monday 6/18 - Sweet n Spicy
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)
*May climb in weight each round,
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)
*May climb in weight each round,
Monday 6/11 - Decaf
Strength:
Strict Press
20 min to find 1RM
WOD:
For Time
30-20-10
KB Swings 53/35
Burpees
Strength:
Strict Press
20 min to find 1RM
WOD:
For Time
30-20-10
KB Swings 53/35
Burpees
WOD
Teams of 2 to 3
21 min AMRAP
21 Tire Flips
2 x 100m Sprints
21 DB Bench Press
2 x 100m Sprint
21 DBall Ground to Over Shoulder AHAP
2 x 100m Sprint
Teams of 2 to 3
21 min AMRAP
21 Tire Flips
2 x 100m Sprints
21 DB Bench Press
2 x 100m Sprint
21 DBall Ground to Over Shoulder AHAP
2 x 100m Sprint
Oly:
Every 2 minutes for 7 rounds
7 to 10 HSPU (Scale 7 to 10 Push Ups)
2 Snatches (climbing) *May be power or squat. Work your weakness. Start around 60%
*Both movements in the same 2 minute interval
WOD:
Every 2 minutes for 7 rounds
7 to 10 HSPU (Scale 7 to 10 Push Ups)
2 Snatches (climbing) *May be power or squat. Work your weakness. Start around 60%
*Both movements in the same 2 minute interval
WOD: