Thursday, February 22, 2018

Strength: Tempo Bench Press 5 Sets of 5 Reps @ 70-80%. :03 descent   + :01 pause at bottom. (Warm Up=3 Sets of 5 Building to 70%) WOD: AMRAP 10 10 Pistols (5 Each Leg) 1 Lap (1 length each arm) Single Arm Dumbbell Waiters Walk (55/35) 10 Burpee Box Jump Overs 24/20...

Monday, February 19, 2018

Strength: Bench Press 5 Sets of 3 Reps. (Warm Up 3 Sets of 5 Reps) *Build to a 3RM WOD: “Bear Complex” 5 Rounds of 7 UNBROKEN Sets Power Clean + Front Squat + Push Press + Back Squat + Push Press. Score = Add the weight you used for each of the successful rounds. For...

Thursday, February 15, 2018

Strength: Close Grip Bench Press EMOTM for 16:00 Odd: 5 Close Grip Bench Press Even: 3 Weighted Pull Ups OR 5 Hard (Adjust with angle) Ring Rows WOD: For Time (Cap=15:00) 150 Double Under (2:30 Cap) 50 Box Jump Overs 100 KB Swings 70/55 50 Burpees 150 Double Unders...

Monday, February 12, 2018

Strength: Bench Press 5-5-5-5-5 (Warm Up 3 Sets of 3) Build to 5RM WOD: 12:00 AMRAP 1 Clean (225/135) 6 Strict KB Presses (3 Each Arm – 53/35) 6 Strict Pull Ups Since it is Monday and the bench press is our strength focus for the month, we are going to be...

Thursday, February 8, 2018

Strength: Floor Press + Plyo Push Ups 5 Sets of 3 Floor Presses increasing in weight IMMEDIATELY followed by 4-6 Plyometric Push Ups WOD: 5 Rounds For Time (12:00 Cap) 6 Deadlift (225/155) 12 Alternating Pistols (6 Each Leg) 18 Single Arm Dumbbell Push Press (9 Each...