Month: January 2016

Warm Up: Tabata: Feet to Hands Banded Good Mornings Inchworm Push Ups Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 7 min AMRAP: 15 Thrusters (95/65) 10 Burpees

Warm Up: 2 Rounds: 100m Jog 10 Russian KB Swings 10 Lunges 10 Hollow Rocks 10 Strict Press WOD: Partner WOD For Time: 400m Med Ball Carry (20/14) 40 Push Press (95/65) 40 Front Squats (95/65) 40 Med Ball Sit-Ups …

Saturday WOD 1/30/16 Read more »

Warm Up: Tabata: Burpees Handstand Hold Air Squats Push Ups Strength: Strict Press 3-3-3-3-3 *Warm up to 70% of your 1RM and maintain that for all sets WOD: 8 min AMRAP: 10 Deadlifts (225/155) 10 Pull Ups 30 DU’s (2:1 …

Friday WOD 1/29/16 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Broad Jumps 10 Push Ups 10 Sit Ups WOD: Death by Lunges (75/55) *Put the barbell on your back (Rack can be used). Start by doing 1 rep on each …

Thursday WOD 1/28/16 Read more »

Warm Up: Tabata: Feet to Hands Banded Side Step Front Squats DU’s Strength: Front Squat 5-5-5-5-5 WOD: 3 Rounds For Time: 21 KB Swings (70/53) 15 Box Jumps (24/20) 9 Burpees

Warm Up: Tabata: DU’s Air Squats Hollow Rocks Kip Swings WOD: 5 min AMRAP: 15 Wall Balls (20/14) 10 T2B Rest 2 min 5 min AMRAP: 15 Calorie Row 10 Power Cleans (155/115) Rest 2 min 5 min AMRAP: 15 …

Tuesday WOD 1/26/16 Read more »

Warm Up: Tabata: Burpees Push Ups Drop Squats Pull Ups Strength: Clean & Jerk 1-1-1-1-1-1 WOD: For Time: 15-12-9-6-3 reps of: Clean & Jerks (135/95) *Run 200m after each set

Warm Up: 2 Rounds: 10 Single Leg Deadlifts 10 Push Ups 10 Goblet Squats 10 Ring Rows 10 Banded Good Mornings WOD: 20 min EMOM: Odd: 5 Deadlifts + 5 Hang Power Clean (145/105) Even: 5 Ring Dips + 5 …

Saturday WOD 1/23/16 Read more »

Warm Up: Tabata: DU’s Handstand Hold Air Squats Strict Press Strength: Split Jerks 1-1-1-1-1-1 WOD: 3 Rounds For Time: 10 HSPU 15 Power Snatch (115/75)

Warm Up: Tabata: Burpees Plank Kip Swings Lateral Hurdle Jumps WOD: 20 min AMRAP: 30 DU’s (2:1 Singles) 15 pull ups 15 push ups 200m Sprint