Thursday, May 1, 2014
Fitness & Performance A. 4 Rounds of: 10 Single Leg DL’s (left) Rest 1:00 10 Single Leg DL’s (right) Rest 1:00 B. 4 RFT of: 15 KBS 70/53 200m Run 30 DU’s 200m Run
Month: April 2014
Wednesday, April 30, 2014
HAPPY GOLDEN BIRTHDAY TO WILLIAM! 30 on the 30th! WE LOVE YOU! Fitness Performance A. Hang Clean Progression A. 12 Min to a Heavy Hang Clean B. Build to a Hang Clean Triple B. EMOM x 8 2 Hang Cleans @70% of A C. AMRAP 8 3 Goblet Squats 3 Push Ups 3 Abmat […]
Tuesday, April 29, 2014
Fitness Performance A. A. 4 Rounds 10 DB Strict Press Rest 1:00 30 Banded Rows Rest 1:00 Strict Press 5-5-5-3-3-3 B. B. 6:00 AMRAP 2:00 Cal Row (buy-in) 8 Alternating DB Power Snatches 4 Burpee Box Jump Overs Rest 2:00 and Repeat 6:00 AMRAP 2:00 Cal Row (buy-in) 8 Power Snatch 95/65 4 Burpee Box […]
Monday, April 28, 2014
Fitness Performance A. A. 5 Rounds: 8 Front Squats, Rest 1:00 20 Banded Good Mornings, Rest 1:00 Front Squat 5-5-3-3-2-2 B. B. AMRAP 12 AMRAP 12 10 Renegade Rows 10 DB Step Ups 200m Run 10 Clusters 115/85 200m weighted Run 45/25 Tips for Improved Wrist Mobility Written by Nichole […]
Sunday, April 26, 2014
Fitness & Performance A. AMRAP 7 Min: 7 Pull Ups 7 Box Jumps 24/20 *Rest 4 Min AMRAP 7 Min 10 Abmat Sit Ups 10 Overhead walking lunges 45/25
Saturday, April 26, 2014
Fitness & Performance A. Partner WOD 25:00 AMRAP 400m Run 25 Hang Power Cleans 25 Front Squats 25 Push Press Rx = 95/65 Competitors Class (10AM) A. 10 RFT of: Run 100m 10 Burpees Run 100m 15 KBS 70/53
Friday, April 25, 2014
Fitness Performance A. 4 Rounds: 10 Pull Ups Rest 1:00 1:00 Plank Rest 1:00 A. 4 Rounds: 10 Pull Ups Rest 1:00 15 GHD Sit Ups Rest 1:00 B. B. 3 Rounds: 1:00 Row (Calories) 1:00 Rest 1:00 Wall Balls 1:00 Rest 1:00 Box Jumps 1:00 Rest 3 Rounds: 1:00 Row (Calories) 1:00 Rest […]
Thursday, April 24, 2014
Fitness & Performance A. 3 x ME T2B or K2E or Hanging Knee Raises B. 4 Sets of ME Prowler Push Suggested Weight M- 140 (45 x 2, 25 x 2) F- 90 (45 x 2) Coach Brandon’s definition of Max Effort: “When you literally can’t push the sled any further, stop when you have […]