Turkish Get-Up Workshop *Proper Form And Function First. We will then start with light DB’s Working Up Through The Weights. KB’s And BB’s Will Also Be Introduced At Coach’s Discretion. For Time: 2k Row (Good Score… Read more »
WODs
27 June, 2012:
Front Squat For Max: 3,3,3,3,3,3,3. *For Those Of You With An Established 1RM Of The Front Squat, 50-60% of 1RM Is A Fairly Safe Number To Start At For This WOD. For Max Reps: Front… Read more »
26 June, 2012:
AMRAP In 15 Mins Of: 25 Wallballs (20/14) 25 Deadlifts (155/105) 25 D/U’s 25 Sit-Ups
25 June, 2012:
30 Mins To Complete: O/H Squat For 3RM: 3,3,3,3,3,3,3. –Then– Intro To Snatch Balance *Work Up To A Snatch Balance Of Your 3RM Or Better.
24 June, 2012:
1100 HLCLV: “31 Heroes Prep Work” (Today Open To All Registered Athletes) Male-Female 2-Rep Thruster Ladder 1 Min At Each Weight, 5 Burpees Before Each Lift Males – 95/115/125/135/145/155 Females – 55/65/75/85/95/105 Squat Cleans… Read more »
23 June, 2012:
0930 Warrior Program For Time: 1200m Ruck (S:45/25 RX:55/35) 75 4-Count Flutter Kicks (300 Total Kicks) 800m Ruck Squat Thrust Broad Jump For 100m 400m Ruck *HYDRATE! Recommended that you bring a water bottle and take… Read more »
22 June, 2012:
Outdoor Sprint Drills: 25m x 5, 50m x 5, 100m x 5 –Then– For Time: 50 ABMAT Sit-Ups 50 Jumping Lunges 50 KB Swings (53/35) 50 Burpees 50 Air Squats (S: 30 or 40 Reps… Read more »
21 June, 2012:
Progression Workshop: Tire Flips Hammer Swings Pull-Ups (A: Weighted) *We will be offering these workshops every other Thursday through the summer to help fine tune your skills and technique. Today we will be getting out the monster… Read more »
20 June, 2012:
Push-Press/Push-Jerk Progression –Then– Adding A Rep Each Round, AMRAP In 12 Mins Of: 5 Push-Press/Jerks (S:115/75 RX:135/95) 15 Ring Push-Ups (Sub HR Push-Ups) 25 Jumping Jacks (Mainly To Keep Your Shoulders Loose) Ex: 5/15/25 Reps,… Read more »
19 June, 2012:
30 Mins To Work Up To A 1RM Of: Deadlift (No Drops From The Top) –Then– AMRAP In 6 Mins Of: 10 Deadlifts At 50% Of 1RM 5 DH Pull-Ups (Scaled 10 Reps Box Or… Read more »
