• Wednesday September 17, 2014

    WARM UP: 2 RDS 10 HIGH KNEE CRADLE WITH DRUNK STEP & TORSO TWIST 5 20/14# REVERSE BALL TOSS 5 HANDS ONLY INCH WORMS STRENGTH: BENCH PRESS 3,3,3,3,3 *BUILD TO FIND 3 RM STRICT PRESS 3 X 8 WOD: 75 DOUBLE UNDERS THEN 15-12-9 DB POWER CLEANS & PRESS 45/35 BOX JUMPS HSPU THEN 75

  • Tuesday September 16, 2014

    WARM UP: 2 RDS SNATCH COMPLEX WITH AN EMPTY BAR 10 SNATCH GRIP ROMANIAN DEADLIFT 10 SHRUGS 10 HIGH PULLS 5 MUSCLE SNATCH 5 POWER SNATCH STRENGTH: EMOM FOR 8 MIN 2 SNATCH HIGH PULLS 2 POWER SNATCHES 1 OVERHEAD SQUAT WOD: FOR TIME 60 PUSH UPS 50 RING ROWS 40 WALL BALLS 20/14 30

  • Monday September 15, 2014

    WARM UP: 2 RDS 15 CAL ROW 10 BANDED GOOD MORNINGS 10 EMPTY BAR FRONT SQUATS :30 SEC HOLLOW BODY HOLD STRENGTH: BACK SQUAT 3 X 5 @ 75% 3 RM BULGARIAN SPLIT SQUAT WITH DB 3 X 8 (EACH LEG) WOD: FOR TIME 10-1 POWER CLEANS 135/95 1-10 LATERAL JUMP OVER THE BAR BURPEES

  • Friday September 12, 2014

    FRIDAY WARM UP: 3 RDS 8 REVERSE SHRUGS ON DIP BAR 10 SCAP PULL UP HOLD WITH HIP TWIST 10 EMPTY BAR MUSCLE CLEANS 8 FRONT SQUATS WOD: BEGIN AT 0:00 10-1 PUSH UP *20 DOUBLE UNDERS BETWEEN EACH SET AT 12:00 MIN 5 RDS 15 GHD SIT UPS 15 KB SWINGS AT 30:00 2,000