Uncategorized

Jan 6

Saturday   A – Floor Press or Bench Press followed by strict, weighted or negative pull ups   Sets of 10, 8, 6, 4, 2   B 10 rounds for max reps of each movement 30 seconds of T2B Rest 30 seconds 30 seconds of dips/pushups...

READ MORE

Jan 5

A – Snatch Complex – 10 mins 1 snatch 1 hang snatch 1 Snatch balance   B – 10  mins to a heavy snatch   C – 10 mins AMRAP 20 Wall Balls 10 Pull ups/sport C2B

READ MORE

Jan 4

Thursday   A – Back Squat – Sets of 10, 8, 6, 4, 2   B – Strict Press from Ground – Sets of 10, 8, 6, 4, 2   C – 10 mins to get through the following rep sets 10 cleans @ 135/85, 185/125 8 @ 155/95...

READ MORE

jan 3

Wednesday   A – Deadlift (sumo or traditional) – sets of 10, 5, 3, 2, 2, 3, 5, 10   B – Main Event 15 Min AMRAP 15 HSPU/4 wall walks 15 Burpees 30 box jumps, sport-Pistols

READ MORE

Jan 2

Hero WOD – Tommy Mac 40 Min CAP 2 Rounds For Time 12 Burpees 12 Thrusters 75/55, sport 115/75 lbs 12 Burpees 12 Snatch 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Clean 12 Burpees 12 Overhead Squat

READ MORE

Dec 30

Work to a heavy complex in 15 mins   2 hang snatches 4 OH lunge steps 1 hang squat snatch   B – 5 rounds For time   15 UB wall balls, sport 25 15 cal row, rest 2 mins

READ MORE

Dec 29

Main Event – Filthy 50 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings, 1.5/1 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 45/35 50 Back extensions/supermans 50 Wall balls 50 Burpees 50 Double unders/150 singles

READ MORE

Dec 28

A – Strict Press – sets of 5, 5, 3, 3   B – Pust press – sets of 5, 5, 3, 3   C – Main Event – Push Jerk – sets of 5, 5, 3, 3   D – 12 min AMRAP 20 pull ups/c2b sport 40/32 cal...

READ MORE

Dec 27

A – Power Cleans – Sets of 10, 5, 3, 2, 2, 3, 5, 10   Main event – 4 rounds for time: 10 Front Rack Lunge steps, 115/75, Sport 155/100 20 T2B

READ MORE

Dec 26

How many snatches can you do in 35 mins?     10@95/65, 135/85 10@115/75, 165/105 10@135/85, 185/125 10@145/95, 205/135   You have to “purchase” each set of 10 using one of the following (You can only use them once): Row 1K 50 burpees...

READ MORE