Tuesday, January 17, 2016

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

A) Wall/Box Handstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8
WOD:
AMRAP in 10 Minutes:

  • 10 Burpee Box Jump
  • 10 Dips
  • 10 Kipping Pull Up (No Butterfly)
  • 20 Air Squat
  • 10 Push Ups/Inverted Push Up/Box HSPU
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

A) Wall Handstand (Wall Facing/Away From Wall Facing)

Work Options

  • 1) 10 seconds hold/20 seconds rest x 6
  • 2) 20 seconds hold/40 seconds rest x 5
  • 3) 30 seconds hold/60 seconds rest x 4

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×5
  • 2) 3×7
  • 3) 3×9

*Rest 90 Seconds btw sets

C) Wall Handstand Wt. Shifts/Side Shuffle/Handstand Box Walk/Handstand Shoulder Taps

Work Options

  • 1) 3×5
  • 2) 3×7
  • 3) 3×9
WOD:
AMRAP in 10 Minutes:

  • 10 Burpee Box Jump 24/20
  • 20 Ring Dip
  • 10 Kipping Pull Up (No Butterfly)
  • 20 Pistol
  • 10 Handstand Push Ups (If you can perform strict do so)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Perform After WOD

A) 5 Sets:

  • 2 Push Jerk + 1 Split Jerk

B) 4 Sets:

4 Strict Press + AMRAP Push Press

C) 5 Sets:

  • Hand Release Push Up x Max Rep 45 Seconds
  • Wt. Pull Up x 2-4

Skill:

WOD:
AMRAP in 20 Minutes:

  • 20 Burpee Box Jump 24/20
  • 40 Ring Dip
  • 20 Kipping Pull Up (No Butterfly)
  • 40 Pistol
  • 20 Strict Handstand Push Ups
Additional:
3 Rds:

  • 30 Seconds Kipping Handstand Push Up
  • Rest 30 Seconds
  • 30 Seconds pike pull to invert rings
  • 30 seconds rest
  • 30 seconds ring muscle ups
  • 1 minute rest
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Monday, January 16, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

  • DB/KB Step Back Lunge x 4 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Supinated Grip Inverted Barbell Row x 10-12

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Overhead Squat
  • 9 Bar Facing Burpee
  • 6 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Back Rack Step Back Lunge x 4 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Supinated Grip Inverted Barbell Row x 10-12

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Overhead Squat 125/85
  • 9 Bar Facing Burpee
  • 6 Ring Muscle Up (Ring Pull Ups)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Power Snatch + 3 Snatch

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

  • Snatch High Pull x 3 90,90,93,93%

C) 4 Sets:

  • Back Squat Cluster 2.2.2 (Rest 10 Seconds between 2’s)
  • Supine Ring Face Pulls x 6-8
  • Supinated Grip Inverted Barbell Row x 8-10

*For Back Squat use heaviest weight while being able to maintain good form.  Make sure all 4 sets are within 10% of first set.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Overhead Squat 165/115
  • 9 Bar Facing Burpee
  • 6 Ring Muscle Up
Additional:
  • Mobility

 

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Friday, January 13, 2017

Essentials

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Overhead Squat x 10
  • Banded Triple Threat x 10 ea.
  • Banded Good Mornings x 12-20
  • Supine Row x 10-12

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

A) 2 Sets:

  • Tempo Deadlift x 3-5 (3 Seconds down, 1 pause, 1 second up, 1 sec pause)

B) 1 Set:

  • TnG Deadlift x 3-5
WOD:
AMRAP in 18 Minutes:

  • 12 Wall Ball
  • 9 Pull Up
  • 6 Snatch
  • 3 Bar Facing Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Overhead Squat x 10
  • Banded Triple Threat x 10 ea.
  • Banded Good Mornings x 12-20
  • Supine Row x 10-12

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

A) 2 Sets:

  • Tempo Deadlift x 3-5 (3 Seconds down, 1 pause, 1 second up, 1 sec pause)

B) 1 Set:

  • TnG Deadlift x 3-5
WOD:
AMRAP in 15 Minutes:

  • 9 Deadlift 155/105
  • 12 Push Up
  • 15 Box Jump
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Overhead Squat x 10
  • Banded Triple Threat x 10 ea.
  • Banded Good Mornings x 12-20
  • Supine Row x 10-12

Strength:

A) 5 Sets:

  • Clean and Jerk x 2 (Build to today’s 2RM)

B) 5 Sets:

  • Clean Grip Deadlift x 4

C) 5 Sets:

Front Squat

  • Sets 1-2 = 4 Reps
  • Sets 3-5 = 3 Reps

Weighted Muscle Up x 4

Skill:

WOD:
 6 Sets: (EMOM)

  • 6 TnG Push Press 155/105 + 6 Burpee
Additional:
  • Mobility

 

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Thursday, January 12, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
  • For Time:
    • 40 Calorie Row (Buy In)

    10-1

    • DB Burpee 35/20
    • Straight Leg Medball Sit Up
    • 10 yard Shuttle Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 40 Calorie Row (Buy In)

10-1

  • DB Burpee 35/20
  • Straight Leg Medball Sit Up
  • 10 yard Shuttle Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Chipper – go through all of the following exercises once

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval

1) Hold 15:30:6 Ring support

2) 3×20 arch-hollow swings on bar

3) Hold 15:30:6 L hang bar

4) 3×5-10 Kipping CTB pull ups
* scale with standard kipping pull ups
** focus on the lat/ lever pull down before you pull in and staying hollow as you pull

5) Hold 30:30: 4 Wall handstand

6) 3×10-15 Bottom of the dip swings

7) Hold 60:60:2 Supine Hollow

8) 3×5-10 high amplitude ring swings with hollow body pull to chest
* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and standard grip)

9) Hold 15:30:6 Parallette tuck support
10) 3×15-20 Tuck to handstand weight transfer 1/4
* focus on control
11) Hold 5:10:15 False grip top of pull up hold rings (jump into it, don’t pull into it)

12) 3×20-30 Handstand weight shifts facing wall
13) Hold 20:40:5 Bottom of ring dip

14) 4×5 alternating lever pull -> butterfly pull up
* advanced athletes 3rd and 4th set do CTB

15) Hold 60:60:2 Superman hold-prone arch

16) accumulate 10-20 swinging muscle ups for form focus in sets of no more than 3. Advanced athletes practice hollow and arch versions.
** scale muscle ups with
-Accumulate 15-30 Low ring front swing pull back with turnover transition drill
-Accumulate 15-30 oot on ground supported muscle up transition drill

If exercises 1-16 have taken you less than 45 minutes and you feel good then pick one:
17) Practice – 3-5×4 Bar muscle ups
* focus on setting up good glide-> arch swing
**scale with accumulate 30 glide->arch-> pull down to thighs

OR

17) accumulated 50 swinging dips practicing different styles
– Swinging knee drive up
– Butterfly kipping
– back to front

OR

17) 3-5×10 meter handstand walks for speed – task completion, not form focus

Additional:
  • 10 Minutes Mobility

 

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Wednesday, January 11, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Incline Bench Batwing Row x 12
  • 50 yard Farmers Carry (AHAP)

C) 3 Sets:

  • 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Incline Bench Batwing Row x 12
  • 50 yard Farmers Carry (AHAP)

C) 3 Sets:

  • 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 3 Sets:

  • Stone to Shoulder 150/95 AMRAP in 30 Seconds

B) In 6 Minutes:

  • Find today’s 1RM Snatch

C) 8 Sets: (EMOM)

  • Snatch @70% of part B.

*Pick a rep scheme that you can across all 8 sets.  Once you choose a rep scheme you can not change it.

D) 4 Sets:

  • Overhead Squat x 5

Skill:

WOD:
3 Sets:

  • 15 yard Unbroken Sled Push (As heavy as possible) + 15 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

*Push first 15 yards with heavy sled, immediately strip weight off sled and perform 15 yard sled sprint with empty sled

Additional:
5 Sets:

  • Double KB Overhead Carry x 10 yards
  • Rest 30 Seconds between sets

 

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Tuesday, January 10, 2017

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

A) Wall/Box Handstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8
WOD:
EMOM x 10 Minutes

  • 10 Anchored Sit Up DB Overhead Press
  • 5-8 Push Up + Renegade Row
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

A) Wall Handstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8
WOD:
EMOM x 10 Minutes

  • 10 Anchored Sit Up DB Overhead Press
  • 5-8 Push Up + Renegade Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Perform After WOD

A) 4 Sets:

Shoulder to Overhead x 9

*Perform 5 Reps rack and rest 60 seconds, then perform 4 reps.

B) 3 Sets:

  • Single Arm KB Press x 8 ea.
  • Single Arm Bent Over Row x 8 ea.

C) 4 Sets:

  • Hand Release Push Up x Max Rep 45 Seconds
  • Wt. Pull Up x 4

Skill:

Luke’s B-Day WOD:
For Time:

  • 100 Double Unders
  • 21 Overhead Squat 135/95
  • 9 Handstand Push Up
  • 15 Bench Press 225/155
  • 15 Toe to Bar
  • 9 Back Squat 315/205
  • 9 Burpee Box Jump Over
  • 3 Deadlift 405/275
  • 3 Bar Muscle Up
Additional:
EMOM 6 rounds (18 minutes)

  • Minute 1 = 12 Box deficit HSPU (12” men, 9” women) *scale by decreasing or removing deficit
  • Minute 2 = 5x tuck pull to invert slow eccentric lower over 3 seconds
  • Minute 3 = 3 swinging pull ups (hollow) -> 1 swinging muscle up -> 3 ring dips (any style)

 

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Monday, January 9, 2017

Essentials

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets:

  • DB/KB Step Back Lunge x 5 ea.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Band Pull a Part x 10-12

Skill:

WOD:
3-6-9-12 For Time:

  • Thruster
  • Pull Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Back Rack Step Back Lunge x 5 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

  • Supine Ring Face Pull x 6-8
  • Band Pull a Part x 10-12

Skill:

WOD:
4-8-12-16 For Time:

  • Thruster
  • Pull Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Seated Cuban Press x 10
  • Lateral Box Step Up x 10 ea.
  • Standing Broad Jump Medball toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Power Clean + 2 Clean

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

  • Clean High Pull x 3 93,93,97,97%

Perform After WOD

C) 4 Sets:

  • Back Squat Cluster 2.2.2 (Rest 10 Seconds between 3’s)
  • Supine Ring Face Pulls x 6-8
  • Bent Over DB Lateral Raises x 8-10

Skill:

WOD:
A) From 0:00-3:00 Complete:

2 rounds of:

  • 8 Squat Clean Thrusters 95/65
  • 8 Chest to Bar Pull Up

B) From 3:00-6:00 Complete:
2 rounds of:

  • 10 Squat Clean Thrusters 95/65
  • 10 Chest to Bar Pull Up

C) From 6:00-9:00 Complete:

2 rounds of:

  • 12 Squat Clean Thrusters 95/65
  • 12 chest-to-bar pull-ups
    Etc., following same pattern until you fail to complete both rounds
Additional:
  • Mobility

 

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Saturday, January 7, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 25 Minutes:

  • 20 Air Squat
  • 10 DB Hang Squat Clean
  • 15 Sit Up
  • 5 Tire Flip
  • 10 Push Up
  • 3 Strict Pull Up + 3 Knee to Elbow

*Partners Alternate after every 2 movements.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Kellie M’s B-Day WOD:
With a Partner Complete AMRAP in 25 Minutes:

  • 30 Squat
  • 10 DB Hang Squat Clean 35/25
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Deficit Push Up (Use DB’s from Cleans)
  • 1 Rope Climb

*Partners Alternate after every 2 movements.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:

WOD:
With a Partner Complete AMRAP in 25 Minutes:

  • 20 Wall Ball
  • 10 DB Hang Squat Clean 35/25
  • 10 Toe to Bar
  • 5 Tire Flip
  • 5 Deficit Strict Handstand Push Up (Use DB’s from Cleans)
  • 1 Legless Rope Climb

*Partners Alternate after every 2 movements.

Additional:
Midline/Push/Pull

14-1

  • Static support dips (parallel boxes)
  • GHD Sit Up
  • Strict Pull Up

 

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Friday, January 6, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

Skill:

WOD:
AMRAP in 18 Minutes:

  • 12 Wall Ball
  • 9 Pull Up
  • 6 Snatch
  • 3 Bar Facing Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

Skill:

Tiff B B-Day WOD:
AMRAP in 18 Minutes:

  • 12 Wall Ball
  • 9 Pull Up
  • 6 Snatch
  • 3 Bar Facing Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Clean and Jerk x 3 (Build to today’s 3RM)

B) 5 Sets:

  • Clean Grip Deadlift x 5

C) 5 Sets:

  • Front Squat x 4
  • Weighted Muscle Up x 3

Skill:

WOD:
 6 Sets: (EMOM)

  • 6 TnG Push Press + 6 Burpee 135/95
Additional:
3 Sets:

  • 50 yard Farmers Carry
  • Reverse Hyper x 8-10 (Heavy)

 

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Thursday Night Schedule

We are going to pen the gym tonight from 4-6:30 pm.  We’re going to operate as open gym just in case the roads are still not the best.  Please let us know if you have any questions.

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