6.19.18
AMRAP 10: Row for Max Meters On the 1:00 – 1 AbMat Sit-Up On the 2:00 – 2 AbMat Sit-Ups On the 3:00 – 3 AbMat Sit-Ups On the 4:00 – 4 AbMat Sit-Ups On the 5:00 – 5 AbMat Sit-Ups On the 6:00 – 6 AbMat Sit-Ups On the[…]
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Strength: Power Snatch 2-2-2-2-2 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Snatches (95/75)
Read More »6.16.18
Partner 1: Run 800 meters Partner 2: AMRAP 8 Power Cleans (115/75), 8 Burpees until they return Switch Partner 1: Run 600 meters Partner 2: AMRAP 6 Power Cleans 135/95, 6 Burpees until they return Switch Partner 1: Run 400 meters Partner 2: AMRAP 4 Power Cleans, 155/105, 4 Burpees[…]
Read More »6.15.18
In teams of 2 complete: 100 Sumo Deadlift High Pulls (75/55) 100 Medicine Ball Cleans (20/14) 100 Hand Release Pushups 100 Medicine Ball Cleans 100 Sumo Deadlift High Pulls
Read More »6.14.18
Second week of split jerks . coaches will warm u up with mobility drills EMOM 10 1 Jerk Balance 1 split jerk starting light guidelines 20% of 1 rm building to no more then 60% don’t build if technique or mobility not there.
Read More »6.13.18
on the 4:00 x4 100′ Walking lunge 15 Deadlifts 185/135 21/15 Cal Bike Record times for all 4 sets. Slowest time gets entered on log the rest notes
Read More »6.12.18
Wod: Schlitz 4 rounds for time 400m Run 4 Muscle ups 30 Double unders 5/10/17 last time
Read More »6.11.18
Amrap 5 15-12-9 Kbs 70/53 Front Squat 135/95 Cal Row rest 5 min Amrap 5 15-12-9 Kbs 70/53 Front Squat 115/80 Cal Row Score is Max reps total for both amraps put seperate on notes and front squat weight and kb weight
Read More »6.9.18
Teams of 2 5 rounds 1 Minute wall balls 20/14 1 Minute Sumo Deadlift High pulls 75/55 1 Minute Box Jumps 24/20 1 Minute Ab Mat Sit ups 1 Minute Bike Cal 1 Minute Rest
Read More »6.7.18
This Month Coaches will be focused on teaching proper form for Split Jerks and Push Jerks Split Jerks From Rack 3-3-3-3-3 This will be focus work not building heavy Speed, positioning with feet and arms.technique. lots of pvc love
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