Bring A Friend For Free Friday Ends Friday, September 30th

Thursday, September 29, 2016

Thursday 160929

Strength:
Back Squat
5x5 @75%
Rest 2 minutes between sets
WOD:
21-15-9 reps for time of:
Bar Facing Burpees
Overhead  Squats (95/65)
Chest To Bar pull-ups

Wednesday, September 28, 2016

Wednesday 160928

Strength:
Power Clean:
5x5 @65%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
21-15-9 rep rounds for time:
Dead-lift (185/105)
Toes To Bar
25 Double-unders after each round

Tuesday, September 27, 2016

Tuesday 160927

Strength:
Back Squat
5x5@65%
Rest 2 minutes between sets
WOD:
Complete as many rounds as possible in 10 minutes of:
10 Power Snatches (95/65)
10 Burpees

Monday, September 26, 2016

Monday 160926

Strength:
Power Clean
5x5@85%
Shoulder Press
5x5@75%
Rest 2 minutes between sets
WOD:
3 Rounds For Max Reps At Each Station
1 Minute: Row, Calories
1 Minute: Thrusters (75/55)
1 Minute: Pull-ups
Rest 1 minute between rounds

Sunday, September 25, 2016

Sunday 160925

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, September 24, 2016

Saturday 160924

Strength:
Shoulder Press:
5x5 @ 65%
WOD:
'Bulger'
10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday, September 23, 2016

Friday 160923

Strength:
Back Squat
5x5 @ 85%
Power Clean
5x5 @ 65%
Rest 2 minutes between sets
WOD:
Three Rounds For Time And Reps:
50 Double-unders
Max Rep Bench Press (135/85)

Thursday, September 22, 2016

Thursday 160922

Strength:
Shoulder Press
5x5 @ 85%
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 32 intervals of 20 sec work/ 10 sec rest.
Tabata Planks
Tabata Side Planks
Tabata Holds
Tabata Side Planks

Wednesday, September 21, 2016

Wednesday 160921

Strength:
Power Clean
5x5 @ 65%
Back Squat
5x5 @ 75%
Rest 2 minutes between sets
WOD:
Four Rounds For Time:
Run 100 Meters
10 Burpee Box Jumps
10 Toes To Bar

Tuesday, September 20, 2016

Tuesday 160920

Strength:
Shoulder Press
5x5 @ 75%
Rest 2 minutes between sets
WOD:
For Time:
40 Russian KB Swings (55/35)
Air  bike, 40 Calories
40 One Arm Overhead Walking Lunges. Switch arms after 20 steps. (55/35)
Air  bike, 40 Calories
40 Russian KB Swings (55/35)