Wednesday, 5/31/2017

Warm Up: Row 1000m, 30 Ghd and 20 Burpees

Strength: Back Squat- 3@70%, 3@75%, 3@80%, 2@85% and 1@90%

Accessory Work: 2 rounds of  accumulating 1 minute of  "L sits"

WOD: 3 rounds for time
Run 400 meters
16- Deadlifts #225/155
60- Double Under

Post time and weight

Tuesday, 5/30/2017

Warm up: Choice

Strength: Deadlift 5x5

Accessory Work: Crossover Symmetry

WOD: "Grace"
30- Clean & Jerks #135/95

Post time

Friday, 5/26/2017

Warm Up: Choice

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Murph" Hero WOD.
1 Mile Run
100- Pull Ups
200- Push Ups
300- Air Squats
1 Mile Run

*With a #20/14 vest if you have it. You can break up the pull ups, push ups and air squats anyway you want. but runs must be completed first and last of the workout.  This WOD will be reposted for Monday!!

Wednesday, 5/24/2017

Warm Up: Choice

Strength: Front Squats 3x10

Accessory Work: Crossover Symmetry

WOD: 2 Rounds For Time
50- Double Under
35/25- Cals Bike
30- Push Ups
15- Shoulder Press #95/65 (No Rack)

Post time and weight

Tuesday, 5/23/2017

Warm Up: Row 750m, 50- GHDs, 40- Double Under, 30- GHDs and 20 cals on Bike

Strength: Bench Press  5x5

Accessory Work: Weighted Back Ext 3x15

WOD: RUNNING!!!
6 Rounds:
Run 400 meters
Rest- time and a half of your last 400m!

Monday, 5/22/2017

Warm Up: Run 800m.

Strength: Deadlifts 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
75/60- Cals Bike
50- Ground to Overhead (Barbell) 95/65
25- Bar Facing Burpees

Post time

Friday, 5/19/2017

Warm Up: Run Outside

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: Hero "Klepto"
      4 Rounds:
27- Box Jumps 24/20"
20- Burpees
11- SQUAT Cleans #145/ 105

Post time!!

Wednesday, 5/17/2017

Warm Up: Run 400m, 50 Air Squats, 40 GHDs, 30 Push Ups, 20 Pull Ups

Strength: Deadlift 5x5 @80%

Accessory Work: 3x 1 min Planks(on elbows)

WOD: 3 RFT
20- Cals Row
10- Box Jump Overs 24/20"
5-  Cleans #155/115

Rest 2 mins between rounds

You must completely over the box w/o touching

Post time of each round. and weight

Tuesday,5/16/2017

Warm Up: 5 rounds of Cindy

Strength: front Squats 4x7 @70%

Accessory Work: Crossover Symmtery

WOD: For Time
6 Rounds:
10- Cals Assault Bike
10- Ground to Overhead #135/95

Post time and weight

Wednesday, 5/10/2017

Warm up:  Row 500m
                  20 Jump squats
                  20 Back Ext
                  Banded hip stretches, Banded shoulder stretches etc etc

Strength:  Rest

Accessory: 3x 1:00 plank

WOD:  AMRAP 15 minutes
            -10 Box Jumps 24"/20"
            -15 Ball Slams 40#/30#
            -20 Kettle Swings 55#/35#
            -30 Double Unders

Post rounds completed.

Friday, 5/5/2017

Warm Up: Run 400m, 30 Air Squats, 30 Push ups and 30 Ab Mat Sit Ups. then 100 Double Unders

Strength: Rest

Accessory Work: Light Good Mornings 2x12

WOD: AMRAP 21 Minutes
3- Deadlift Body Weight
12- Cals on Bike
6- Deadlifts
12- Cals on Bike
9- Deadlifts
12- Cals on Bike
12- Deadlifts
Etc.....

Post weight and reps completed

Wednesday, 5/3/2017

Warm Up: 2 rounds: Run 400 15 Pull Ups, 20 GHD's 10 Push Ups

Strength: Squat Cleans 3x5

Accessory Work: Crossover symmetry

WOD: 3 rounds
-Run 400
15- cal bike
9- P. Cleans 155/105

Tuesday, 5/2/2017

Warm Up: EMOM: 20 mins: 1-:40 sec on bike 2:50 Double Unders 3:10 Burpees 4:8 box Jumps

Strength: Deadlift 3x5 80%

Accessory Work: 5 Rope climbs

WOD:
For time:
20- back squats body weight
Run 800m
20- front squats body weight

Post time

Monday, 5/1/2017

Warm Up: Run 400m and 5 rounds of Cindy

Strength: Back Squat 5x5

Accessory Work: crossover symmetry

WOD: For time
21- Thrusters #95/65
21- Kettles #55/35
Run 400
15- Thrusters
15- Kettles
Run 400
9- Thrusters
9- Kettles
Run 400

Post time