Friday August 1, 2014

WOD

A. 3 Position Clean (top down)

B. 15 Minute AMRAP
10 T2B
15 Push-Ups
20 Switch Lunge

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Why Loving Your Body is Not Enough

Thursday July 31, 2014

WOD

A. Pull-Up Practice

B. 3 Rounds for Reps

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Wednesday July 30, 2014

WOD

A1. Push Press 5-5-5-5-5

A2. Ring Row 8-8-8-8-8

B. 6 Rounds For Reps
90 Second AMRAP
5 HSPU/Strict
5 Hang Squat Cleans 50/70kg
Rest 90 Seconds

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Tuesday July 29, 2014

WOD

A. 3 Position Snatch (top down)

B. For Time:
400M Run
25 Pull-Up/C2B
400M Run
20 Pull-Up/C2B
400M Run
15 Pull-Up/C2B
*5 Burpees every time you come off the bar

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20 Ways to Be Better at Life TODAY

Monday July 28, 2014

WOD

A. Back Squat 3-5-7-9

B. For Time:

30-20-10

Burpee

Wall Ball

Then...

400M Run

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Friday July 25, 2014

WOD

A1. Strict Press 5-5-5-5-5

A2. Strict Pull-Up(slow as possible) 5-5-5-5-5

B. 3 Rounds for Time
22 Thursters 35/50kg
60 Rest

C. Row 2 Min for Meters

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Thursday July 24, 2014

LIFTING FOR 2!!!

WOD

A. Hang Power Snatch 3-3-3-3-3

B. 3 Rounds For Time
50M Walking Lunge
100M Backwards Run
200M Run
*All with a 20lb Ball

What is a Foam Roller, How Do I Use it, and Why Does it Hurt

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Wednesday July 23, 2014

WOD

A1.Romanian Deadlift 8-8-8-8

A2. Strict Ring Row

B. 21/15/9
Box Jump Over 20/24
Push-Up
Deadlift 70/100kg

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Tuesday July 22, 2014

WOD

A. OHS 3-3-3-3-3-3

B. EMOM 10 Min
10-30 Sec L-Hang

C. 10 Minute AMRAP
50 Double Unders
40 Sit-Ups
30 KBS 1/1.5p

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Monday July 21, 2014

WOD

A. Power Clean + Push Jerk

B. 5 Rounds For Reps
Max Push Press 45/60kg
Max Pull-Up
Rest 90 Seconds

C. 75 Wall Ball For Time

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Friday July 18, 2014

WOD

A. Front Squat 3-5-7-9

B. For Time:

3 Rounds
9 Thrusters 30/45kg
7 Pull-Ups/C2B
5 Burpees (over bar)

3 Rounds
5 Pull-Ups/C2B
10 Push Press 30/45kg
15 Squats

30 Squat Clean 30/45kg

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5 Reasons You Should be Front Squatting

Thursday July 17, 2014

WOD

A. Weighted Pull-up
   3-3-3-3-3-3
   Handstand Practice between sets

B. 10 Minute EMOM
   2 TGU (for quality)

C. 1000m Row

The Pre-Workout Benefits (and Drawbacks) of Carbs vs. Protein

Wednesday July 16, 2014

WOD

A. Floor Press 5-5-5-5-5

B. For Time:
50 Clean & Jerk 45/60kg

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Tuesday July 15, 2014

WOD

A. Power Snatch

B. For Time:
50 KBS 1/1.5p
21 Box Jump 20/24
21 Pull-Ups
40 KBS 1/1.5p
15 Box Jump
15 Pull-Ups
30 KBS 1/1.5p
9 Box Jump
9 Pull-Ups

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Monday July 14, 2014

WOD

A. For 18 Minutes Perform
Odd Min 3 Back Squat 60-65%
Even Min 10-20 Srtict Push-Up

B. 3 Rounds For Time:
25 Wall Ball
15 T2B
400M Run with Med Ball

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