Category: Uncategorized

5.14.19

PVC/Foam Roll

Row 150m 

10 RDL (45/35)

10 Front Squat (45/35)

Row 150m

10 Good Mornings (45/35)

10 Strict Press (45/35)

5m Warm up to get to 65-85% of CLEAN 1RM then…

E2MOM for 20m:

1 Dead Lift

1 Deck Clean

1 Hang Clean

1 Jerk

*execute like a couplet – one move into the next

3 Rounds For Time:

50 Cal Curve (or 25 Cal Bike)

10 T2B

5.8.19

PVC/Foam Roll

3 Rounds:

15 Cal Bike

15 KBS

WOD – For Time:

1000m Row

21 Pull Ups

21 Wall Balls

21 Back Squats (135/95)

750m Ski

18 Push Ups

18 Ball Slams

18 Dead Lifts (135/95)

500M Row

15 SA KB Snatches (ea arm)

15 T2B

15 Burpees

50 Calorie Curve Run

POST:

100 Ab Mats for time

5.7.19

PVC/Foam Roll

10+1, 9+2…2+9, 1+10

OHS (PVC)

Ball Slams

15m AMRAP

3 Power Snatch (95/65)

3 Box Step Overs

6 Power Snatch (95/65)

6 Box Step Overs

9 Power Snatch (95/65)

9 Box Step Overs

12 & 12, 15& 15, keep going until time’s up.

Finisher:

w/ a partner – you go I go for 5 rounds:

500m Row

 

5/6/18

PVC/Foam Roll

Teams of 2 – alternate work/rest for 5 minutes

Bear Crawl

Farmer’s Carry

5 Rounds for Time:

5 Dead Lifts (185/135)

5 Wall Walks

10 C2B Pull Ups

Teams of 3 – 12m running clock:

Partner A: 10 Calorie Bike

Partner B: G2OH (35/25 plate)

Partner C: Rest

5/3/19

PVC/Foam Roll

5 Rounds –

20 double unders

10 Single Leg RDL’s (5 each leg, DB load)

34m – score is total Calories:

2m Bike for max cals

2m rest

2m Row for max cals

2m rest

2m Ski for max cals

2m rest

Post:

Partner up – you go I go T2B, start with one each and add one rep until you can’t go anymore

 

 

5/2/19

PVC/Foam Roll

3 Round Warm Up:

15 Cal Ski Erg

10 Air Squats

10 Warrior Sit Ups

Strength:

E2MOM for 10 minutes:

2 position SNATCH – one from the deck, one from the hang position – 70-80% of 1RM

Directly into E1MOM for 5 minutes:

1 SNATCH – from the deck – 80-90% of 1RM

WOD – For Time:

21-15-9

Burpees 

Pull Ups