Month: June 2014

Tuesday, July 1, 2014

Fitness Performance A. A. EMOM x 10 EMOM x 10 2 Strict Press 2 Strict Press B. B. AMRAP 10 AMRAP 10 7 Wall Balls 7 Thrusters 75/55 7 Ring Rows 7 Pull Ups 7 Burpees 7 Burpees     Extra Work:   C2B Progression   7 sets of 6; rest :60 btw sets   […]

Monday, June 30, 2014

  Fitness Performance A. A. Back Squat Back Squat 5 x 7, across-rest 2 min btw sets 5 x 7, across-rest 2min btw sets B. B. Partner WOD Partner WOD AMRAP 15 AMRAP 15 10 Squats (Back, Front, OH) 15 OHS 135/95 20 Abmat Sit Ups 30 Abmat Sit Ups 30 KBS 45 KBS 53/45 […]

Sunday, June 29, 2014

  AMRAP 20 Fitness & Performance “The Swamp Rabbit ZOO” Bear Crawl Inch Worm Crab Walk forwards down, backwards back Rabbit Hops Spider Crawl Every 5 Min do the “Cheetah”        

Saturday, June 28, 2014

Performance A. AMRAP 25 Teams of 3 Complete: 10 Rope Climbs 30 Thrusters 95/65 50 Power Cleans 95/65 400m Run *Two athletes begin on the rope and barbell, while the third team member sets off for a 400m run.  Only one athlete works at a time on the rope or barbell.  Once the runner returns […]

Friday, June 27, 2014

Fitness Performance A. A. Front Squat Front Squat 7 x 5, across 7 x 5, across -rest 2 Min btw sets -rest 2 Min btw sets B. B. 3 RFT of: (16 Min Cap) 4 RFT of: (16 Min Cap) 400m Run 400m Run 8 Ring Rows 8 Pull Ups 8 Push Ups 8 Push […]

Thursday, June 26, 2014

A Mental Checklist to go through before every WOD: What is my current one rep max for this movement? How many total reps of this movement will I likely have to perform over the entire course of this WOD? How did I perform the last time this movement was programmed in a WOD? Can I […]

Wednesday, June 25, 2014

                          Fitness & Performance A. Deadlift 12 Min to a Heavy Triple B. 21 – 15 – 9 Deadlift 225/155 Box Jump 30/24 Extra Work:  Accumulate 5 Min in Plank position, cut it to 2:30 if you want *Competitor Class will be at […]

Tuesday, June 24, 2014

Fitness Performance A. A. EMOM x 10 EMOM x 10 2 Strict Press 2 Strict Press B. B. 21 – 15 – 9 30 – 20 – 10 Hang Power Snatch  Power Snatch 75/45 *200m Run after each set *400m Run after each set   Rx+ = 95/65             Extra […]