Tuesday March 31

Strength

Push Press

5×3 @ challenging weight

Met Con

6 Minute AMRAP

3 Rounds of:

8 Power Cleans 135/95

18 Air Squats

with remaining time, complete as many 50m sprints as possible, total meters covered is your score.

Rest 5 minutes

6 Minute AMRAP

10 Chest to Bar Chin Ups

10 Knee to Elbow

10 Hand Release Push Ups

 

 

By |March 31st, 2015|Workout of the Day|Comments Off on Tuesday March 31

Monday March 30

Make up 15.5 if you need to! OR….

Skill Work

KB Work…Swing/Snatch/Clean & Press

Strength

Strict Pull Ups

3 Challenging Sets

WOD

3 Rounds for x:

100 Double Unders (300 Singles)

25 KB Swings 53/35

20 Box Jumps 24/20

15 Burpees

 

 

By |March 30th, 2015|Workout of the Day|Comments Off on Monday March 30

Wednesday March 25

Strength

Back Squat

3×1 @ 80-90% of 1RM

2 second pause at bottom + regular squat

WOD
20 Burpee Buy In

15 Ground to OH 115/75

20 Box Jumps 30/24

15 Ground to OH

20 Burpee Cash Out

 

Athletic

20 Burpee

15 Wall Ball

20 Box Jumps

15 Wall Ball

20 Burpee Cash Out

Rest 3 Minutes….Row 1,500m

 

 

 

By |March 25th, 2015|Workout of the Day|Comments Off on Wednesday March 25

Tuesday March 24

Skills

a. 125 Double Unders AFAP

b. 30 sec hollow rock, 30 sec rest  4 rounds

Capacity

30 Minute AMRAP

400m Med Ball Carry

2 Rope Climbs

8 Clusters 135/95

 

 

By |March 24th, 2015|Workout of the Day|Comments Off on Tuesday March 24

Monday March 23

Skill Work
5 Sets of Strict Weighted Pullups
Scale Strict without weight or work kip.

Met Con

Max Rounds in 15 Minutes

Add 1 rep per movement each additional round

1 Burpee Box Jump Over

2 Dips off Box

3 Sit Ups

 

 

By |March 23rd, 2015|Uncategorized|Comments Off on Monday March 23

Friday March 20

15.4 !!!
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 […]

By |March 20th, 2015|Workout of the Day|Comments Off on Friday March 20

Monday March 16

Strength

Deadlift

9,7,5,3

Met Con

Max Rounds in 20 Minutes

3 Squat Cleans 115/85

5 Thrusters

7 Back Squats

9 Push Press/Jerk

200m Run

By |March 15th, 2015|Workout of the Day|Comments Off on Monday March 16

Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

By |March 12th, 2015|Uncategorized|1 Comment