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9/11/2017

By: 0

Warm Up: 

10 min:

  • 1 Arm Thruster x 5 + Overhead Carry
  • 5-10 Strict Toes to Bar/Knees to Elbow
  • 8 Kossacks/side
  • Band YTW x 10 each

Strength:

  • Back Squat 3×5 @33X1
  • 1 Arm Press 3×10/arm
  • Strict Pull Ups 3 x Max Reps + Max Chest to Bar Hold on Final Rep

Conditioning:

Partner WOD – 10 min AMRAP:

  • 15/12 Cal Row
  • 12 DB Thrusters
  • 9 Burpees

*Partners alternate every movement

9/8/2017

By: 0

Warm Up: 

10 min:

  • 8 Goblet Step Ups/side
  • 10 DB External Roations/side
  • 10 Single Leg Box Ham Curl/side
  • Heavy 1 Arm Farmer Carry

Strength:

  • Front Rack Reverse Lunge 3×6/Leg
  • 3 x (5 x 1 Arm Press + Overhead Carry x 2)
  • Chinese Rows w/ pause 3×12

Conditioning:

Dumbbell Fran

21-15-9

  • Dumbbell Thrusters
  • Pull Ups

9/5/2017

By: 0

Warm Up: 

10 min:

  • 5 Sandbag Bear Hug Squats + Carry
  • 8 Eccentric Ankle Dorsiflexion/side
  • 8 Split Squat Rock Backs/side
  • 1 Arm Row x 10/arm

Strength:

  • Back Squat 3×5 @33X1
  • Pull Ups 3 x Max Reps @30X3

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 1 Mile Run
  • 150 Double Unders
  • 2000m Row

* Split the Work

9/1/2017

By: 0

Warm Up:

10 min:

  • Band Series
  • Powell Raise x 10/side
  • 8 Kossack Squats/side
  • DB External Rotations x 10/side

Strength:

Front Squat

  • x5 @RPE 7.5
  • x3 @RPE 8.5
  • x1+ @RPE 9.5

Press

  • x5 @RPE 7.5
  • x3 @RPE 8.5
  • x1+ @RPE 9.5

Ring Rows 3×10 w/ 1 sec pause at top

Conditioning: 

“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups