• Friday November 7, 2014

    FRIDAY WARM UP: X 3 300 M ROW 10 GLUTE HAM RAISES 15 BANDED GOOD MORNINGS 20 PILLAR TO PLANK PRESS UPS WOD: 26 MIN AMRAP IN TEAMS OF 2 PT. 1: 400 M SPRINT MAX REP HANG POWER CLEAN & JERKS 135/95 PT 2: 400 M SPRINT MAX REP BACK SQUATS PT 3: 400

  • Thursday November 6, 2014

    THURSDAY WARM UP: X 3 EMPTY B.B. COMPLEX-SQUAT, LUNGE, STEP UP (5 REPS EACH) 15 4 WAY DEAD BUGS 5 MANUAL RESISTED HAMSTRING + DYNAMIC PUSH UP STRENGTH: AXEL BAR DEAD LIFT 15 MIN TO FIND 5 RM WOD: 15 MIN AMRAP 15 WALL BALLS 12 SUPINE RING PULL UP 9 AXEL BAR SHOULDER TO

  • Wednesday November 5,2014

    WEDNESDAY WARM UP: 5 MIN BIKE/ROW THEN X 2 10 PILLAR TO PLANK PRESS UP 10 SUPINE SCAP RETRACTIONS 10 DEFICIT PUSH UPS STRENGTH: BENCH PRESS 3 X 8 THEN FIND 7 RM STRICT PRESS WOD: EMOM ON FOR 12 MIN ON MIN 1, 3 & 5 5 THRUSTERS 115/75 MAX REP PUSH UPS ON

  • Tuesday November 4, 2014

    UESDAY WARM UP: X 3 25 DOUBLE UNDEDRS/50 SINGLE 15 BACK EXTEN 12 BANDED GOOD MORNINGS 10 CONTRALATERAL ALTERNATING DEAD BUGS STRENGTH: YOKE CARRY FIND MAX WEIGHT 50′ YOKE CARRY WOD: 4 RDS 400 M RUN 5 RDS BEAR COMPLEX 135/95 ***1 RD BEAR COMPLEX = POWER CLEAN, FRONT SQUAT, PUSH PRESS, BACK SQUAT, PUSH