Ten and AMRAP

Wednesday, July 20, 2016 Press: 10-10-10 Then, 7 Minute AMRAP: 25 Double Unders (attempts)(50 singles) 10 Chest to Bar Pullups (chin over)(banded)(ring row) Today we will go through the same format as Monday but for the strict press.  Warm up to...

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Get the Motor Running

Tuesday, July 19, 2016 5 Rounds for Time: 400 Meter Run 30 Sit-ups 15 Snatches (115,80)(95,65)(75,55)(55,35) Its going to be a little bit cooler today by 1 or 2 degrees.  Yes!  Lets run.  Today we have a spicy triplet of running, sit-ups and...

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A Ten!

Monday, July 18, 2016 Back Squat: 10-10-10 Then, For Time: 50-30-20: Kettlebell Swings (53,35)(44,26)(26,18) 30-20-10: Pushups To begin our week, we are going to get in some higher rep sets of back squat.  The goal is to go as heavy as possible...

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Turn Left

Saturday, July 16, 2016 5 Rounds for Time: (30 minute cap) 50 Meter Burpee Broad Jump 350 Meter Run 50 Air Squats We have had a lot of barbell work this week.  Today we head outside the walls to crush some body-weight movements.  Stay steady...

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Three

Friday, July 15, 2016 3 Position Snatch: Build to a heavy set Then, 3 Rounds for Time: 50 Double Unders(75 singles) 15 Squat Cleans(95,65)(75,55)(55,35)(35,15) 15 Burpees The 3 position snatch is a great way to work on nailing each position and...

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Advance

Wednesday, July 13, 2016 Push Press: 2-2-2-2-2 Then, For Time: 200 Meter Run 10 Strict Pullups 200 Meter Run 20 Chest to Bar Pullups 200 Meter Run 30 Kipping Pullups We are continuing to knock out the 2 rep maxes.  Today we have push press on...

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Storm

Tuesday, July 12, 2016 4 Rounds for Time: 1 Mile Bike/750 Meter Row (alternate each round) 10 Deadlifts(155,105)(135,95)(115,75)(95,65) 10 Wall Balls(20,14)(14,10)(10,6) 10 Deadlifts 10 Wall Balls This is going to be another epic Tuesday wod!...

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