April 30, 2018

Strength: Take 15 min to find a Heavy Single Front Squat

Conditioning: For Time:9 Min Cap

12 Power Cleans (185/125)

6 Rope Climbs

9 Power Cleans

4 Rope Climbs

6 Power Cleans

2 Rope Climbs

Post WOD: 2x15 Dumbbell Split Squats

2x 15 GHD Hip Extensions

April 27, 2018

Strength: Find a 3 RM bench press

-Then-

SA DB Rows 2x 15

-Then- 

Dumbbell Z Press 2x10

Conditioning: 3 RFT

20/15 Cal Bike

10 Atl. Hang DB Clean and Jerk (50/35)

5 Bar Muscle ups 

April 26, 2018

Conditioning:  Team Triple 3s

For time with a partner:

3K Row

300 DU

3 Mile Run (Run 1.5 mile together)

April 25, 2018

Conditioning: 

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burp...

April 24, 2018

Strength: 10 Min. EMOM 

Odd: Beginner: 6-8 HSPU on Box

        Intermediate: 6-8 Kipping HSPU

        Advanced: 6-8 Strict HSPU

Even: Beginner: 5 Beat Swings +

         15sec. Hollow Hold

         Intermediate: 8 Knees to El...

April 23, 2018

Strength: Take 15 min to find a Heavy Single Front Squat

Conditioning: Jackie

For time (10 min time cap)

1000m Row

50 Thrusters (45/35)

30 Pull ups

Post WOD: 2x15 Dumbbell Split Squats

2x 15 GHD Hip Extensions

April 20, 2018

Strength: 10 Min to work up to heavy single Strict Press

Then: 2 rounds 10 DB Bench Press

-Rest 60 Sec.

15 Bent Over Barbell Rows

-Rest 90 Sec.

Conditioning: For Time:

15-12-9-6-3

Power Snatches (95/65)

Pull Ups

April 19, 2018

Conditioning: 18 Min. AMRAP
21/15 Cal Bike
18 Walking Lunges
15 Slamballs (30/20)
12 Hand Release Push Ups

Post WOD: 4 Rounds

20 Weighted sit ups

20 Leg Lifts

20 Russian Twists

Max Effort Plank ( No more than 2 mins)

April 18, 2018

Strength: 10 min EMOM

1 Power clean and jerk* Begin at 60% and add weight each minute

Conditioning: For time with a partner:

50 calorie row

50 box jump overs, (24/20)

50 deadlifts (185/125)

50 wall-ball shots (20/14)

50 ring dip

50 wall-ball shots 

50 deadlifts  

50 box jum...

April 17, 2018

Strength: EMOM 10 min

Odd: 10 Tricep Push Down + 30 Single Unders

Even: 10 Bradford Press (65/45) + 30 Single Unders

Conditioning: 12 min AMRAP

6 KBS (70/55)

12 T2B

48 DU 

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