Thursday, May 24, 2018

Strength: 5 Sets Alternating Between 5 Jerk Squats (110-120% 1RM Split Jerk) 2-4 Weighted Dips or Negatives WOD: 10:00 AMRAP 10 Heavy Russian KB Swings 1 Length of gym bear crawl 10 Box Jump Overs 1 Length of gym bear crawls Purpose of the Workout: Today we have a...

Wednesday, May 23, 2018

Skill: Murph 10:00 Core Work For Quality :30 Front Plank 10 Banded Good Mornings :30 Side Plank (L) 10 Banded Good Mornings :30 Side Plank (R) 10 Banded Good Mornings WOD: For Time | Chipper Style .5 Mile Run 50 Pull Ups 100 Push Ups 200 Squats .5 Mile Run Purpose of...

Tuesday, May 22, 2018

Power: Every 1:30 For 10 Rounds Odd: 1 Split Jerk From Rack Even: 1-3 Weighted Chin Ups or :03-:05 Negatives WOD: 3 Rounds For Max Reps :30 Burpees 1:00 Rest :30 Row for Calories 1:00 Rest :30 Burpees 1:00 Rest :30 Assault Bike for Calories 1:00 Rest Purpose of the...

Monday, May 21, 2018

Strength: Back Squat 10-10-10-10 *Build From 60-70% 1RM WOD: 15:00 to accumulate as much weight lifted as possible in 20 Sets of: 1 Deadlift 1 Hang Clean or Hang Power Clean 1 Clean or  Power Clean Purpose of the Workout: As we enter the last week before we retest our...

Saturday, May 19, 2018

Partner WOD: In Teams of 3, Accumulate as many reps/calories in 30:00 of Ground to Overhead (135/95 max) Row Assault Bike *Switch at-will Purpose of the Workout: Our team workout today will be performed in teams of 3! The workout is very basic: accumulate as many...