November 2, 2017

Thursday 11.2.17

Kettle bell/Dumbbell Front Squats 5-5-5   2min AMRAP Wall Ball Shots   3 Rounds for Time: 12 KB/DB Thrusters 15 Med Ball Cleans 5 Strict Hand Stand […]
November 1, 2017

Wednesday 11.1.17

7 Rounds of Complex for Quality 5 Pull-Ups/3 Chest to Bar Pull-Ups/2 Muscle Ups *scale to less reps or progression   10min AMRAP 6 V-Ups 10 […]
October 31, 2017

Tuesday 10.31.17

7min EMOM Full Clean/Front Squat/Jerk *working up in load   8 Rounds: 100m Sprint 6 Burpees 2 Clean & Jerks (final load from EMOM) *rest as […]
October 29, 2017

Monday 10.30.17

Overhead Squats 8-6-4-4-4 *working to a heavy 4   10min AMRAP 20 Alternating Dumbbell Snatches 16 Sing Arm Dumbbell Squats (8 each) 12 Lunges (6 each […]
October 27, 2017

Saturday 10.28.17

Bench Press 5-5-5-5-5 Working up in weight   Core Work 50 Russian Twists with Plate 25/15 4 x 50m Steering Wheel Plate Hold Walk   3 […]
October 26, 2017

Friday 10.27.17

Relay Row 800m total per person 200m max at a time   Partner WOD (switch as needed) P1 works while P2 holds ball 60 Shoulder to […]
October 25, 2017

Thursday 10.26.17

Bodyweight Deadlifts EMOM for 7 minutes Goal is to stay consistent   12min AMRAP 10 Deadlifts (115/80) 12 Shoulder to Overhead (115/80) 14 Box Jumps (24/20) […]