FGB

Saturday, October 17, 2015 “Fight Gone Bad” 3 Rounds for Reps:(1 minute at each station) Wall Ball(20,14)(14,10)(10,6) Sumo Deadlift High Pull(75,55)(55,35)(35,15) Box Jumps(20″) Push Press Row(calories) Rest 1 minute Fight Gone...

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Benching

Friday, October 16, 2015 Every Minute on the Minute (EMOM) for 10 minutes: Odd Minute: 3 Bench Presses(work up to a heavy set of 3) Even Minute: 8-10 Toes to Bar(knee raises)(abmat) Then, 5 Rounds: 7 Push Jerks (135,95)(115,75)(95,65)(55,35) 100...

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Fix

Thursday, October 15, 2015 Mobilize, Recover and Skills It is time to fix ourselves again.  This is an important part of training.  Helping your body to recover from all of the hard work that you have put it through.  Ideally mobility should be a...

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Double Back

Wednesday, October 14, 2015 Front Squat: 3 sets of 5 reps @ 60-65% 1 rep max Then, For Time: 100 Double Unders(2 minutes of attempts)(singles) 50 Air Squats 40 Pushups 30 Deadlifts(225,155)(185,135)(135,95)(95,65) 100 Double Unders We continue...

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Window Wod

Tuesday, October 12, 2015 In a 10 Minute Window: 1 Mile Run, Max Squat Snatch, (135,95)(115,75)(75,55)(55,35) Rest 3:00 In a 7 Minute Window: 800 Meter Run, Max Power Cleans, (135,95)(115,75)(75,55)(55,35) Rest 3:00 In a 4 Minute Window...

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DeLoad and Ladder

Monday, October 12, 2015 Back Squat: 3 sets of 5 reps @ 65% 1 rep max Then, For Time: 1-2-3-4-5-6-7-8-9-10 Wall Balls(20,14)(14,10)(10,6) Pullups (banded)(ring row) This week will be a deload week for our strength work.  It is always good to back...

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Team Up

Saturday, October 10, 2015 In Teams of 2 complete: 30 Minute AMRAP: 12 Walking Lunges 15 Situps 12 Kettlebell Swings (53,35)(44,26)(26,18) 15 Double Unders(20 singles) It has been a while since we had a partner workout.  If you are competing in...

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