Thursday February 13, 2020

Thursday February 13, 2020

Lifestyle, Fitness & Performance A. Tempo OHS; 1 rep x 7 sets *3 seconds down, 3 seconds in bottom 5 Rounds for time of 500m Row/0.6 mile bike 15 OHS (40/30kg) or 20 Goblet Squats
Wednesday February 12, 2020

Wednesday February 12, 2020

Lifestyle, Fitness & Performance A. Every 90s for 7 sets 1 Hang Squat Clean and Jerk For time 1000 m Row 50 Thrusters (35/25kg) or use DB’s 30 C2B Pull-ups or Pull-ups or Ring Rows or Banded
Tuesday February 11, 2020

Tuesday February 11, 2020

Lifestyle, Fitness & Performance A. Front Squat 2, 2, 2, 2, 2 3 Rounds for time 100 Double Under’r or 200 Singles 21 T2B or Hanging Knee Raises 30 Alt. DB Snatch (50/35#)
Monday February 10, 2020

Monday February 10, 2020

Lifestyle, Fitness & Performance A. Every 90s for 5 sets 1 Clean Pull + 2 Hang Power Cleans 4 min AMRAP 27 Hang Power Clean (40/30kg) or use DB’s 27 Lateral Barbell (DB)  Burpees 27/21 Cal Row 4 min rest 4 min AMRAP 21 Hang Power Clean (50/35kg) or use DB’s 21...
Saturday February 8, 2020

Saturday February 8, 2020

Lifestyle, Fitness & Performance A. Build to a 3 rep max Front Squat 30 min AMRAP (partner or individual) 10/8 Cal Row 10 Medicine Ball Squat Jump (20/14#) 5 Power Clean and Jerks of use DB’s *alternate rounds with partner or rest 1 min after each round if...
Thursday February 6, 2020

Thursday February 6, 2020

Lifestyle, Fitness & Performance A. Build to a heavy single Deadlift For time 100 Double Under’s or 200 Singles 50 Alt. DB Snatch (50/35#) 80 Double Under’s or 160 Singles 40 Burpees 60 Double Under’s or 120 Singles 30 Pull-ups or Ring Rows 40...
Wednesday February 5, 2020

Wednesday February 5, 2020

A. Every 2 min for 5 sets 1 Hang Power Snatch 2 Power Snatch 3 OHS Lifestyle 10 min AMRAP 15 KB Deadlfits 12 Goblet Squats 9 KBS Fitness & Performance 10 min AMRAP 12 Deadlifts 9 Front Squats 6 Hang Power Clean *Rx weight is...
Tuesday February 4, 2020

Tuesday February 4, 2020

Lifestyle EMOTM for 10 min 1st: 3 to 5 Seated DB Press (or HSPU from box/bench) 2nd: 3 to 5 Banded Strict Pull-ups WOD Below Fitness & Performance A. 1 attempt at max Strict HSPU B. 1 attempt at max Strict Pull-ups 3 Rounds for time of 500m Row 21 KBS (50/35#) 12...