Friday, January 19, 2018

4 sets: A. Deadlift x 2-3 / rest 2 min (85-90%) B. Floor press x 2 /  rest 2 min (heavy) + For time: 21-15-9 Deadlift (225/155 (L3), 185/135(L2), 135/95(L1) HSPU “or” H/R Push Up “or” Box Push Up Burpee

Thursday, January 18, 2018

A. TGU – 3 x 6 alt reps (3 per arm) / rest 90s  (moderate weight) 15 min EMOM: 1st-4-5 Bag/ball Over Shoulder 2nd-10/8 cal Row 3rd-40 sec AMRAP Flutter Kick 5 min rest (on bike or rower) 15 min EMOM: 1st-10 DB Push Press (tough) 2nd-10/8 cal AB 3rd-40 sec AMRAP lying leg lift

Wednesday, January 17, 2018

For time: 50 cal Bike/Row 40 American Kettlebell Swing (24/16 kg) 30 Pull Up 200 DU’s (or 400 singles) 30 T2B 40 Alt DB Snatch (#50/35) *50 cal Bike/Row *must do the opposite of what you started on

Tuesday, January 16, 2018

A. Push Jerk – 4 x 1 / rest 2 min (build to a heavy single) + 6 min @ 90% TOUGH Aerobic pace: 4 PC (155/105 (L3), 135/95 (L2), 115/75 (L1)) 8 Bar Facing Burpee 5 min rest 6 min AMRAP @90%: 8/6 cal AB 10 sit up

Monday, January 15, 2018

Front Squat – 6 x 2 / rest 2 min (80-90%) *building across sets + MLK Jr. (Hero WOD) 2 Rounds of: -19 Wallball (20/14) -29 Pull-ups or Ring Row -39 Calorie Row or Assault Bike -19 Man makers (select tough but manageable weight) -68 Double Under (136 Singles) *34 Minute time cap Some information […]

Friday, January 12, 2018

4 sets: A1. Deadlift x 3-4 / rest 45s (80-85%) A2. Floor Press x 4 (heavier than last week) / 90 sec rest + 15 min EMOM: 1st-50 DU’s (L3),  30 DU’s (L2),  40 sec Single Unders (L1) 2nd-4 reps HEAVY Bag or Ball Over Shoulder (150/100/80/55) 3rd-12 Alt Single Arm OH DB Walking Lunge […]

Thursday, January 11, 2018

25 min of the following @ a steady pace: 4 SA DB Clean (from the ground) and PRESS (per arm) *this has to be a strict press 1 min Bike/Row/Ski/Jump Rope 1 min Heavy Sandbag / Slamball Hold 1 min Row/Bike/Ski/Jump Rope 12-15 WTD Plate OH Sit up (feet anchored) 1 min Jump Rope/Row/Ski/Bike + […]

Wednesday, January 10, 2018

A. Push Jerk – 4 x 2 / rest 2 min (from heavy … build in sets) *heavier than last week + 8 min @85%: 10 HSPU (L3) “or”  10 Push Up (L2) “or” 10 Box Push UP (L3) 10/8 cal Row 4 min rest 8 min @85% 10/8 cal AB 10 T2B (L1) “or” […]

Tuesday, January 9, 2018

A. Hang Power Clean – 5 x 1 / rest 90s (build to tough single) + 3 RFT: 15 HPC (135/95(L3), 115/75(L2), 95/65(L1)) 20 Burpee over the Bar

Monday, January 8, 2018

A. Front Squat – 4 x 3 / rest 2 min (70-80%) +   10 min AMRAP: 3 Thruster @95/65 3 C2B Pull Up (L1), Pull Up (L2), Ring Row (L3) 6 Thruster 6 C2B 9 Thruster 9 C2B …….

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