Friday, April 20, 2018

Power: Shankle Complex: 6 Sets of load 1 Deadlift + 3 Hang Clean Pulls + Hang Clean + 2 Split Jerks WOD: For Time 15-12-9 Thrusters Kipping Pull Ups *Run 200 Meters After Each Set (i.e. Finish with run) Purpose of the Workout: For our power accessory movement today,...

Tuesday, April 17, 2018

Power: “Death By Cleans” 1st Minute= 1 Clean 2nd Minute= 2 Cleans 3rd Minute= 3 Cleans *Follow this pattern until you cannot complete the target number of repetitions. Once you fail, complete 8 burpees each minute until everyone is finished. WOD: For Time 1KM Assault...

Friday, April 13, 2018

Power: 10 Sets 2 Clean Pull + 1 Clean *Build weight WOD: Freaky Friday the 13th! 4 Rounds 13 Wall Balls 13 Toes-to-Bar 13 Ground-to-Overhead Purpose of the Workout: For the first part of our WOD, we have a complex of 2 clean pulls followed by 1 clean. The purpose of...

Tuesday, April 10, 2018

Power: 6 Rounds of Hang Clean + 2 Front Squats *Build to a heavy weight WOD: 4 Rounds of 2:00 on/ 2:00 off 10 Burpee Box Jump Overs AMRAP Row for Calories in remaining time *Score total Calories Purpose of the Workout: For our power focus today, we are going to be...

Friday, April 6, 2018

Power: 5 Sets Alternating Between 1 ¼ Front Squats 3-3-3-3-3 Single Arm KB Bent Over Rows WOD: 2 Rounds For Time 400 Meter Run 5 Wall Walks 20 Suitcase KB Deadlifts (10 Each Arm) For our clean accessory movement, we are going to be one and one quarter front squatting....