19 Apr WOD

Strength / Skill

Handstand Technique / Standing & Walking

WOD:

“Helen”

3 Rounds for Time

S Street Run
21 Kettlebell Swings 53/35
12 Pull-Ups

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11 Nov Veteran’s Day WOD “Armistice“

Veterans Day is an official United States holiday that honors people who have served in the U.S. Armed Forces, also known as veterans. It is a federal holiday that is observed on November 11. It coincides with other holidays such as Armistice Day and Remembrance Day, which are celebrated in other parts of the world […]

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26 Oct WOD

Skill/Strength

Sprints

WOD:

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump

AB Mat Sit-Ups

1-2-3-4-5-6-7-8-9-10

Kettlebell Swing (American) 70/53

Rest 5 Min

50-45-40-35-30

Double-Unders

6-7-8-9-10

Handstand Push-Up

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12 Oct WOD

Skill/Strength:

2 Rounds (rest as much as needed between rounds)

60 Sec Max Toes-2-Bar

then-

Work to a Heavy Challenging weight of

1 Power Clean + 1 Hang Squat Clean

WOD (Chipper for Time)

Buy in: Med Ball S-Street Run

40 Wall Ball

10 Power Clean

30 Wall Ball

10 Power Clean

20 Wall Ball

10 Power Clean

10 Wall Ball

10 Power Clean

RX

Wall Balls 20/14

Power Clean 135/85

Elite Level

Power Clean […]

By |October 12th, 2016|Uncategorized, Workout of the Day|Comments Off on 12 Oct WOD

30 Sep WOD

 

Strength:

Back Squat

1 X 5 @ 70% 1RM

1 X 4 @ 75% 1 RM

1 X 3 @ 80% 1 RM

3 X 1 @ 90% 1 RM

WOD:

Choose 3 and Rest 3 Minutes in Between

5 Min AMRAP

T-Street Sprint

10 Wall Balls

5 Min AMRAP

10 Toes-2-Bar

10 Back Squat 135/95

5 Min AMRAP

25 Double-Unders / 50 Singles

10 Burpee

5 Min AMRAP

10 Box Jumps 24/20

10 […]

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3 Aug WOD

Strength / Skill

Overhead Squat (Off Rack)

5 X 3

Superset

Dumbell Romanian Deadlifts w/2 Dumbells

5 X 8

WOD: Partner (Break Reps Up However You Prefer)

42, 30, 18

Calorie Row

Power Snatch 115 / 75

*Finisher*

4 Sets Each of Plank Holds (

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June 13 Monday

Strength

Low Bar Back Squat

5×5

Met Con

Every 5 Minutes on the minute for 20 minutes (4x) complete the following:

400m Row

5 Unbroken Hang Clean and Jerk 145/105

15 Second L Hold (on pullup bar)

(complete 1 Round in 5 minutes and rest until next 5 minute mark)

 

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21 Dec WOD

Skill / Strength

Continue Testing

1 RM Deadlift

Box Jump for Height

or Any Missed Tests

METCON:

6 Min AMRAP

1 Min Row

12 Burpee Over Rower

Rest 2 Min

6 Min AMRAP

1 Min Air Assault Bike (hard)

12 Box Jumps / Step Ups

Rest 2 Min

6 Min AMRAP

1 Min Double-Unders / Singles

12 V-Ups / Sit-Ups

Rest 2 Min

6 Min AMRAP

1 Min Shuttle Sprints (length of turf)

12 Air […]

By |December 20th, 2015|Uncategorized, Workout of the Day|Comments Off on 21 Dec WOD

Friday June 26

Strength/Skill 

None

Metabolic Conditioner

“Bonnie and Clyde”

20 minute AMRAP.

10 Round Trip Sled Pushes 20’ out and 20’ back

12 Kipping HSPU

12 Squat Cleans 95/65

12 Clean & Jerks

400m Sandbag Run – One Bag, Both Partners Run

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Thursday April 9

Skill Work

1. 120 Double Unders for x

2. 3 Big Sets of C2B Pullups or Kipping Pullups

3. Tabata Suprise

WOD

“Helen”

3 Rounds for time:

400m Run

21 KB Swings 53/

12 Pullups

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