Sunday, May 19, 2019

Monday 190520

Strength:
12 minutes to establish a
3 Rep Max Push Press
WOD:
12 minute AMRAP
1 Round Of Cindy
1 Round of DT

Saturday, May 18, 2019

Sunday 190519

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

Friday, May 17, 2019

Saturday 190518

For Time & Reps:
In teams of 2:
Partner 1: Row 1000 meters
Partner 2: AMRAP
10 DB Walking Lunges
10 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 750 meters
Partner 2: AMRAP
8 DB Walking Lunges
8 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 500 meters
Partner 2: AMRAP
6 DB Walking Lunges
6 DB Push Press (50/35) (35/20)
Switch

Thursday, May 16, 2019

Friday 190617

5 Rounds For Time:
5 Power Snatches (135/95) (115/85)
3 Bar Muscle-ups
-Rest 5 minutes-
6 minute AMRAP:
3 Thrusters (135/95) (115/85)
6 Chest To Bar Pull-ups

Wednesday, May 15, 2019

Thursday 190516

For time:
Air Bike 30/24  Calories
60 Medicine Ball Sit-ups (20/14)
90 Double-unders
60 Medicine Ball Sit-ups (20/14)
Air Bike 30/24  Calories

Tuesday, May 14, 2019

Wednesday 190515

Strength:
Close Grip Bench Press
5 reps @ 75%, 80%, 85%, 85%
WOD:
For Time:
21-15-9
Squat Clean (135/95) (115/75)
7-5-3
Ring Muscle-ups
21-15-9
Row, Calories

Monday, May 13, 2019

Tuesday 190514

4 Rounds For Time On Each Round:
Run 400 Meters
25 Wall Balls (20/14)
15 Toes To Bar
10 Alternating KB Snatches
Rest 3 minutes between each round

Sunday, May 12, 2019

Monday 190513

Strength:
3 minute EMOM
4 Back Squats @ 75%
Rest 1 minute
3 minute EMOM
3 Back Squats @ 80%
Rest 2 minutes
3 minute EMOM
2 Back Squats @ 85%
Rest 2 minutes
3 min EMOM
1 Back Squats @ 90%
WOD:
12 minute AMRAP
6 Devil Press (50/35) (35/20)
6 Dumbell Thrusters (50/35) (35/20)
6 Strict Handstand Push-ups

Saturday, May 11, 2019

Sunday 190512

Closed For Mother's Day

Friday, May 10, 2019

Saturday 190511

Bert
For time:
50 Burpees
400 Meter Run
100 Push-ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-ups
400 Meter Run
50 Burpees

Thursday, May 9, 2019

Friday 190510

21-15-9 Rep rounds for time:
Ground To Overhead (135/95) (115/75)
Knees To Elbows

Wednesday, May 8, 2019

Thursday 190509

15-12-9-6 Rep rounds for time:
Dumbbell Bench Press (pick weight)
Dumbbell Hang Squat Clean
Ring Dips

Tuesday, May 7, 2019

Wednesday 190508

11-9-7-5 Reps For Time:
Bar Muscle-ups
Deadlifts (255/185)
Perform 40 Double-unders after each round

Monday, May 6, 2019

Tuesday 190507

Strength:
Overhead Squats
5 reps @ 70%, 75%, 80%
WOD:
3 Rounds For Time:
15 Power Snatches (95/65)
15 Thrusters (95/65)
Row 1,000 Meters

Sunday, May 5, 2019

Monday 190506

For Time:
WOD 1:
15-12-9 Rep rounds for time:
Squat Cleans (135lbs/95lbs)
Toes To Bar
Bar Facing Burpees
- Rest 3 minutes -
WOD 2:
For Time:
400 Meter Farmer’s Carry- pick weight, make it challenging

Saturday, May 4, 2019

Sunday 190505

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

Friday, May 3, 2019

Saturday 190504

Five Rounds For Time:
Run 400 meters
9 Hang Power Cleans (men 155lbs/women 115lbs)
15 Burpee Pull-ups

Thursday, May 2, 2019

Friday 190503

Strength:
Front Squat
5reps @ 75%,80%,85% of 1RM
WOD:
Three Rounds For Time:
9 Snatch Grip Dead-lift
6 Hang Power Snatches
3 Overhead Squats
(Men 135lbs/women 95lbs)

Wednesday, May 1, 2019

Thursday 190502

Strength:
12 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds and reps as possible in 12 minutes.
Run 200 Meters
Max Rep Close Grip Bench Press @ 50% of 1 RM