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Archive for 2019
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06/29/2019 Saturday Workout
WORKOUT “TRIPLE 7S” ON A 7:00 RUNNING CLOCK… Run Usher Field Loop then… Max Wall Balls (20/14) -Rest 1:00- ON A 7:00 RUNNING CLOCK… Run Usher Field Loop then… Max… Continue reading
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06/23/19 Sunday WOD
RECOVERY WORKOUT AMRAP x 24 MINUTES 600m Run (EASY) 1:00 Plank Hold 400m Run (MODERATE) :45 Sit-ups 200m Run (HARD) :30 Bar Hang* *Tuck or L-Position Optional OPTIONAL FINISHER “RUMP… Continue reading
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06/22/19 Saturday WOD
PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 60 Power Cleans (185/125) 120 Pull-ups 360 Double Unders 120 Pull-ups 60 Power Cleans *P1 works while P2 and P3 rest. Power… Continue reading
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06/17/2019 Monday Workout
Warmup Workout 50/40 Cal Bike/Row 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50 Double… Continue reading
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06/16/2019 Sunday Workout
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 150 Wall Balls (20/14) 150 Russian KB Swing (70/53) 1 Mile Run *P1 works while P2 rests, split work as needed.Partners split run. After Party… Continue reading
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06/15/2019 Saturday Workout
Skill 1 EMOM x 6 MINUTES MIN 1 & 2 – Ground to Seated L/R MIN 3 & 4 – Sit-up to Lunge L/R MIN 5 & 6 – Lunge… Continue reading
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06/11/2019 Tuesday Workout
WARMUP STRENGTH 5×5 Push Press (20×1) WORKOUT FOR TIME 800m Run 25 Push Press (135/95) 800m Run 20 Push Press (155/105) 800m Run 15 Push Press (185/125)
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06/09/2019 Sunday Workout
Workout EMOM x 30 MINUTES* MIn 1 — Russian Step-ups Min 2 — Alt. V-Ups Min 3 — 200m Run Min 4 — Air Squats Min 5 — Hollow Hold… Continue reading
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06/06/2019 Thursday Workout
Warmup Strength/Skill SKILL PRACTICE EMOM x 10 MINUTES MIN 1 – :40 Practice Goat 1 MIN 2 – :40 Practice Goat 2 *Goat 1 Options: Muscle-Up Strict TTB Pistol *Goat… Continue reading
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06/04/2019 Tuesday Workout
Warmup Skill/Strength 5×5 Deadlift (tempo) – use 70/75% of 1RM Workout “Ripcord” 15 CTB Pullips 15 Deadlifts (185/125) 400m Run x 4 RFT / 20min Time Cap
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11/24/2024 Sunday Workout
WARMUPTABATA (8 ROUNDS – :20 WORK / :10 REST)MVMT 1 – Hollow Hold/RocksMVMT 2 – Superman Hold/Rocks Into… 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading
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