Killer Kelly

Saturday, June 11, 2016 “Kelly” 5 Rounds for time: 400 Meter Run 30 Box Jumps (24,20)(step) 30 Wall Balls (20,14)(14,10)(10,6) A great benchmark workout for this beautiful Saturday!  Run, jump and throw.  Stay as consistent as...

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Snatch and Burn

Friday, June 10, 2016 Power Snatch: Build to a 1 rep max Then, 3 Rounds for reps 1 Minute- Bike (calories) 1 Minute- Power Snatch (50% of  today’s 1 rm) 1 Minute- Row (calories) 1 Minute- Rest We begin our session today with a build up to a...

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Execute

Wednesday, June 8, 2016 Snatch Grip Push Press: Build to a heavy 1 rep (focus on technique) Then, For Time: 21-15-9 Power Clean (135, 95)(115,80)(75,55)(55,35) Push Jerk Chest to Bar Pullup (chin over)(bands)(ring row) Our strength work today...

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Bar High

Tuesday, June 7, 2016 3 Rounds for Time: 800 Meter Run 20 Wall Balls(20,14)(14,10)(10,6) 15 Burpees 10 Kettlebell Swings(70,53)(53,35)(44,26)(26,18) You guys know that Tuesday we have to get in the longer metcons!  Put your head down and grind...

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Percentage

Monday, June 6, 2016 Back Squat: 5-5-5 @ 85% 1 rep max Then, 4 Rounds for time: 10 Deadlifts @ 60% 1 rep max 200 Meter Run Its back to the grind!  We have back squats for you today.  3 sets of 5 reps at 85% of your 1 rep max.  Make sure that you...

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Twist

Saturday,  June 4, 2016 30 Minute Partner AMRAP: First 15 minutes:  Wall Ball, Pullups Second 15 minutes: Burpee, Box Jump Today we have a partner wod with a nice little twist.  Both athletes will be working at the same time on one of the...

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Descend

Friday, June 3, 2016 Deadlift: 10-8-6-4-2 Then, In 5 minutes complete: 500 Meter Row Max rep, Squat Clean and Jerk (165,115)(135,95)(115,75)(55,35) Rest 2 minutes In 2 minutes complete: Max rep Double Unders (lat bar jumps) Our deadlifts rep...

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