Monday, January 22, 2018

Strength: Overhead Squat 5-5-5-5-5 (plus 3 warm up sets of 3) WOD: 13.2 AMRAP 10 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20) Some more Overhead Squatting today! We’ll warm up and go through some good shoulder and hip mobility so that we can more...

Sunday, January 21, 2018

Sunday FUNday! 14.4 AMRAP 14 60 Calorie Row 50 Toes-to-Bar 40 Wall Balls 30 Cleans (135/95) 20 Muscle Ups We’ll partner up today. One person will do the workout while the other counts reps and verifies good reps (full range of motion.) Then...

Saturday, January 20, 2018

Partner WOD: Barbara 5 Rounds 20 pull-ups 30 push-ups 40 sit-ups 50 squats Must do all of the reps and movements in order, but can split the reps any way you’d like with your partner. One person works while the other...

Friday, January 19, 2018

Power: Box Depth Jumps WOD: 17.5 10 Rounds 9 Thrusters (95/65) 35 Double Unders Depth Jumps – one of my favorites! Depth jumps are a variation of the box jump that further develop explosive power and increase vertical jump. You’ll start with 2 boxes set up 3 feet...

Thursday, January 18, 2018

Strength: Bench Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 40-30-20-10 Dumbbell Snatches (Alternating) Pistols (Alternating) We are going to Bench Press a bit today! The Bench Press is far more involved that it looks. Read the section below which is taken from...

Wednesday, January 17, 2018

Skill: Double Unders 5 minutes to work on technique Getting that first double under Stringing double unders together Making them more efficient WOD: In any order, complete the following: 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 Russian Kettlebell Swings (55/35) 50...