Monday January 27, 2020

Monday January 27, 2020

Lifestyle, Fitness & Performance A. Build to a Heavy Hang Squat Snatch 10 min AMRAP 10 Hang Squat Snatch (40/30kg) or alt DB Snatch 30 Double Under’s or 60 Singles Tabata Plank Leg Raises
Sunday January 26, 2020

Sunday January 26, 2020

A. OHS @ 52X1 + 1 OHS x 5 sets Lifestyle For time 10 Rounds of 5 Box or Bench HSPU 5 Push-ups 5 Ring Rows into 10 Rounds of 5 DB Hang Power Cleans 5 DB Front Squats 5 DB Jerks Fitness & Performance For time 40 HSPU 20 Ring Muscle-ups into 10 Rounds of 3 Power...
Saturday January 25, 2020

Saturday January 25, 2020

Lifestyle, Fitness & Performance A. Power Snatch 1, 1, 1, 1, 1 For time  (Partner) 150 Cal Row buy in Then 3 Rounds of 40 T2B or Hanging Knee Raises 25 Bar Facing Burpees 40 Power Snatch *Round 1 (40/30kg), Round 2 (50/35kg), Round 3 (60/40kg) Or For time...
Thursday January 23, 2020

Thursday January 23, 2020

Lifestyle, Fitness & Performance A. Deadlifts 5, 3, 5, 3, 5, 3 For time} 10 – 8 – 6 – 4 – 2 reps of C2B Pull-ups or Banded Pull-ups Ring Dips Rest 3 min 10 – 8 – 6 – 4 – 2 reps of Pull-ups or Ring Rows KBS...
Wednesday January 22, 2020

Wednesday January 22, 2020

A. Every 90s for 5 sets 1 Hang Power Clean + 1 Power Clean Lifestyle For time 30 KBS 750m Row 25 Box Jumps 500m Row 20 DB Power Clean 250m Row Fitness & Performance For time 15 Power Clean (70/50kg) 750m Row 10 Power Clean (70/50kg) 500m Row 5  Power Clean...
Tuesday January 21, 2020

Tuesday January 21, 2020

A. Back Squat 3, 1, 3, 1, 3, 1 Lifestyle Every 2 min x 7 sets 15 Alt DB Snatch 10 Hanging Knee Raises 5 Pull-ups or Ring Rows 5 Push-ups Fitness & Performance Every 2 min x 7 sets 4 T2B 2 Bar MU 1 Hang Power Snatch 1 OHS 1 Hang Squat Snatch *choose an appropriate...
Monday January 20, 2020

Monday January 20, 2020

Lifestyle A. Push Press 3, 3, 3, 3, 3 WOD below Fitness & Performance A. 10 sets of ~30% of your max strict HSPU *or HSPU practice EMOTM for 24 min 1st: 30 – 45 Sand Bag Chest Hold (70/50#) 2nd:  10-15 S2OH (40/30kg) or use DBs 3rd: 1 length of sled pull 4th:...
Sunday January 19, 2020

Sunday January 19, 2020

Lifestyle, Fitness & Performance A. Back Squat 3, 1, 3, 1, 3, 1 For time 50/35 Cal Bike 40 Wallballs (20/14#) 30 Burpees 40 Wallballs 50/35 Cal Bike