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4/21/2017

By: 0

Warm Up: 

10 min:

  • 8 Single Leg Squats to Box/Leg
  • 5 Sandbag Presses + Overhead Carry
  • 10 Powell Raise/arm
  • 30-60 sec Hollow Hold

Strength: 

  • Pause Front Squat 4×3 – Pause 3 sec in bottom
  • DB Pause Push Press 4×5 – Pause 10 sec Overhead
  • Chinese Rows 3×10 – Pause 3 sec @ chest

Conditioning: 

For Time:

  • 50 Wall Balls 20/14
  • 400m Run
  • 30/20 Cal Row
  • 20 Box Jump Overs 24/20
  • 10 Muscle Ups/Band Transitions/Burpee Pull ups

4/19/2017

By: 0

Warm Up: 

10 min:

  • 15 Band Good Mornings + 10 Box Ham Curls
  • 20 Shotguns
  • 1 Arm Overhead Carry
  • 10 DB External Rotations/side

Strength:

  • Pause Deadlift 4×5 – Pause 3 sec @ 3 inches off floor
  • Pause Bench Press 4×5 – Pause 3 sec @ chest
  • Strict Pull Ups 4 x Max Reps @50X5

Conditioning: 

7 min AMRAP:

  • 2 DB Snatches/side
  • 2 T2B
  • 4 DB Snatches/side
  • 4 T2B
  • 6 DB Snatches/side
  • 6 T2B
  • continue adding 2 reps/round

4/17/2017

By: 0

Warm Up:

10 min:

  • 8 Side Step Ups w/ Slow Negative
  • 30 sec Ring Handcuff Stretch
  • 1 Arm Heavy Farmer Carry
  • 10 DF Cuban Press

Strength:

  • Pause Back Squat 4×5 – Pause 3 sec in bottom
  • Ring Dips 4 x Max Reps @20X2
  • 1 Arm Row w/ Pause @ Chest 3×10

Conditioning: 

“Helen”

3RFT:

  • 400m Run
  • 21 KBS 53/35
  • 12 Pull Ups

4/14/2017

By: 0

Warm Up: 

10 min:

  • 8 Side Step Ups/side
  • Incline TYI x 10/side
  • 30-60 sec Hollow Hold
  • 30 sec Chin Over Bar Hold

Strength: 

  • Pause Bench Press 3×5 – pause 3 sec @ chest
  • Ring Rows 3×10 w/ Pause at top
  • Goblet Step Ups 3×8/leg

Conditioning: 

Fight Gone Bad

3 sets – 1 min Stations:

  • Wall Ball 20/14
  • KBS 53/35
  • Box Jumps 20″
  • Push Press 75/55
  • Row for Cals
  • Rest

4/13/2017

By: 0

W.O.D.

5 sets:

  • 30 sec Row Sprint for Max Cals
  • Full Rest

*Score is Total # of Cals

Team Race: 

2 Teams – split the work up among the teams:

  • 10 Burpee Box Jumps
  • 200m Run w/ Sandbag
  • 20 Renegade Rows (no push ups)
  • 200m Farmer Carry
  • 20 Cal Row
  • 20 Wall Balls
  • Overhead Carry to Stop Sign & Back
  • 20 KBS
  • 200m Sandbag Bear Hug Carry
  • 20 Hanging Knee Raises
  • 200m KB Front Rack Carry 35/25
  • 20 DB Lunges
  • 10 DB Burpee Shoulder to Overhead
  • 200m Run

4/12/2017

By: 0

Warm Up: 

10 min:

  • 1 Arm Overhead Carry
  • 10 Sumo Good Morning
  • Tricep Openers
  • 10 Paloff Press/side

Strength:

  • Pause RDL 4×5 – pause 3 sec @ bottom
  • Pause Push Press 4×5 w/ 3 sec Pause overhead
  • Chinese Rows 3×10 w/ 3 sec pause at chest

Conditioning: 

12 min AMRAP:

  • 800m Run

then

AMRAP:

  • 5 Pull ups
  • 10 Push Ups
  • 15 Squats

*Score is total # of rounds of Cindy