Blog
Friday 24 November 2017 '24 November 2017'

Monday 20 November 2017 '20 November 2017'

Schedule for this week
Thursday closed!
Friday 830/930/430 only!

Warm up
3 Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm DB Sotts Press
200m Run

Lift
EOMOM for 6 sets
Snatch
3reps @ 75-80%

WOD
4 Rounds:
15/10 Body Weight Bench Press
Run 200m
15/10 Strict Pull Ups
Run 200m

Friday 17 November 2017 '17 November 2017'

Happy  Birthday Kel!

Warm up
3 Rounds
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press

Lift
Every 90 seconds for 7 rounds
Split Jerk
2 reps@ 75-85%

WOD
5 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lb

Wednesday 15 November 2017 '15 November 2017'

Warm up
3 Rounds
15 Jumping Lunges
10 Snatch Balance
5 strict Pull Ups

Lift
EMOM for 7 min
1 snatch @82.5%-92.5%

WOD
10 rounds
2 Bar muscle ups
6 burpess to 6″ target
10 dumbell ohs 50/35 DUMBBELL
Rest :30

Tuesday 14 November 2017 '14 November 2017'

Warm up
2 Rounds:
:60 Banded Glute Activation
10 Calorie Row
10 Hip Extensions
10 sit-ups

Lift
8 Rounds:
100′ Unbroken barbell back rack Walk
Approx. 70-75% of 50′ max
Rest as little as needed

WOD
For Time:
Run 800m
100 Wallballs 20/14lbs
Run 800m
20min Cap

Monday 13 November 2017 '13 November 2017'

Warm up
3 rounds
20 walking lunges
15 double kettlebell front squats

Lift
EOMOM for 12min
3 cleand and jerks @72.5-77.5%

WOD
AMRAP
Climb the ladder
2 Over head squats 115/85
2 Handstand pushups
4/4,6/6,8/8, etc

Wednesday 8 November 2017 '8 November 2017'

Warm up
3 Rounds:
12 banded KB Deadlifts
Run 200m

Lift
Squat Clean
7×1 @ 82.5-92.5%of your 1RM

WOD
EMOM for 15 Minutes
20 KB 70/53lbs
20 Alternating Pistols
40 Double Unders
Alternate Movements On the Minute.
**Only do one movement each minute

Tuesday 7 November 2017 '7 November 2017'

Warm up
3 Steady Rounds:
12 banded KB Deadlifts
Run 200m

Strength
Wheelbarrow
Heavy
50m x 8
Rest as needed.

WOD
AMRAP 20 Minutes
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict HSPU

Wednesday 1 November 2017 '1 November 2017'

Warm up
4 Rounds:
12 Jumping Lunges
10 Snatch Balance
5 Strict Pull Ups

Lift
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7min emom
1snatch @ 80-90% of your 1RM.

WOD
5 Rounds:
5 Squat Cleans
10 Strict pull-ups
Rest 2:00
Clean weights:
R1 165/125lbs
R2 185/135lbs
R3 205/145lbs
R4 225/155lbs
R5 245/165lbs

Tuesday 31 October 2017 '31 October 2017'

warmup
3 Rounds:
200m run
15 Double Kettlebell Sumo Deadlift
15 Push Ups

Strength
Forward Facing Sled Drag
“Heavy”
50m x 8

WOD
3 Rounds:
7 Squat Snatch 155/105lbs
100 Double Unders