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 8/6
Strength:
Front Squat 5x5
WOD:
8 min AMRAP
10 DB Front Rack Lunges
50 Single Unders
Strength:
Front Squat 5x5
WOD:
8 min AMRAP
10 DB Front Rack Lunges
50 Single Unders
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 7/30
Strength:
5 Rounds
10 DB Bench Press
Max Unbroken Strict Pull Ups
Rest 2 minutes
WOD:
Strength:
5 Rounds
10 DB Bench Press
Max Unbroken Strict Pull Ups
Rest 2 minutes
WOD:
"If you are looking for Sunny in class, you can usually find him laying on the floor by the fan. Not because he is lazy, but more so because he gives 110% every day, I think this character trait really defines who he is.
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 7/23
Skill:
4 Rounds for QUALITY (20 min cap)
5 Heavy Deadlifts
10 Ring Rows
10/side DB High Pull
WOD:
For Time
Skill:
4 Rounds for QUALITY (20 min cap)
5 Heavy Deadlifts
10 Ring Rows
10/side DB High Pull
WOD:
For Time
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 7/16
Skill:
7 min AMRAP
30 Jump Ropes
50ft Single Arm OH Carry (right)
50ft Single Arm OH Carry (left)
WOD:
Skill:
7 min AMRAP
30 Jump Ropes
50ft Single Arm OH Carry (right)
50ft Single Arm OH Carry (left)
WOD:
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