WOD

Today’s Training: 5-27-17

Partner Conditioning AMRAP 33 w. a partner: 20 Hang Power Cleans (135, 95) 400 Meter Run 20 Bar Facing Burpees 400 Meter Run 20 T2B L3: (115,75) L2: (95, 65) (Knee Lifts) L1: (65, 35) (Sit-ups) (Burpees) Alternate Scaling Options: – Running: 500m Row, 90s Bike or Ski...

Today’s Training: 5-26-17

Strength 1) Wide Stance Box Squat: 8 x 3 @50-60%, every 60s. – use 13-15″” Box. – Ensure each set is done explosively + athletes sit back on the box – If you’re able to set-up bands use them and use 40-50% for all sets. – This % is of your 1RM Back Squat. 2) Deadlift,...

Today’s Training:5-25-17

Skill Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets Conditioning...

Today’s Training: 5-24-17

Conditioning “Bull” with a partner: 2 RFT: 200 Double Unders 50 Overhead Squats (135, 95) 50 Pull-ups Run 1 Mile *One person works. Split as needed. L3: (115, 75) L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups) L1: (Single Unders) (95, 65 Front...

Today’s Training: 5-23-17

Conditioning For time: 400 m Run 21 Burpee Box Jumps (24, 20) 100 DU 15 Burpee Box Jumps 50 Walking Lunge 9 Burpee Box Jumps *20:00 Time Cap L2: (20, 15) L1: (Burpees) Alternate Scaling Options: – Rowing: Sub 600 meter run or 2:00 Assault Bike or 2:00 Ski erg. Or...

Today’s Training: 5-22-17

  Strength Zercher Box Squat: 1RM. Rest 2:00 – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not need to be wide stance Beg: Front Squat: 5 x 5. Conditioning Ascending Reps in 9:00 of: 1 Power Clean (135, 95)...

Today’s Training: 5-19-17

Strength Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00 – 80% of Current 1RM is the goal. This should NOT be maximal. – This should take between 6-8 total sets. – Beginner: Focus on Technique. Work above desired weight for metcon. Conditioning...

Today’s Training: 5-18-17

Partner Conditioning Not for time w. a partner: 800 Meter Farmer Carry (70, 53) 400 Meter Heavy Sledpush 800 Meter Farmer Carry (70, 53) 400 Meter Heavy Sledpush Alternatives Workouts: 5 RFT w. a partner: 400 Meter Run or 500m Row 30 Front Squats (115, 75) 30 KBS (70,...

Today’s Training: 5-17-17

Strength 1a) Handstand Push-up: 4 x 5-7. Rest 90s. – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: 4 x 8 1b) Rope Climb: 4 x 2-3. Rest 90s. – Adv: Legless – Int: Legs – Beg: Ring Rows w. pause at top: 4 x 8 Conditioning “Lungs” For...

Today’s Training: 5-16-17

Conditioning AMRAP 18: 5 T2B 10 Power Cleans (115, 75) 15 Box Jumps w. step down (24, 20) Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) (20, 15) L1: (Knee Lifts) (Goblet Squats) (Low Box Jumps or Step-ups) Finisher 3 Rounds of: 8 DB or KB Split Squats ea. Rest...

Today’s Training: 5-15-17

Strength Power Snatch + Overhead Squat: Work up to a heavy 2 + 2. Rest 90s-2:00 – Adv: Work up to a max – Intermediate: Pick one weight and hit 5-6 sets with it. – Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00 Conditioning “3” For time: 30 Power...

Today’s Training: 5-13-17

Partner Conditioning 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. L3: (115, 75) L2: (95, 65) L1: (75, 55) 35:00 Cap ***Training Intent*** – Metcon: Establish a game plan that allows...

ARE YOU READY TO MOVE?

OUR KNOWLEDGEABLE AND CARING STAFF IS HERE TO HELP

 

The time to start is now and we want to help you reach your goals!

GET STARTED TODAY!