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Posts by jillian

03/03/2019 Sunday Workout

WORKOUT EXTENDED WARM-UP 10:00 to Build to Heavy Set of 5 Deadlift *Goal here is quality, TNG reps 20-30% heavier than workout weight. Build quickly then at end of 10:00,… Continue reading

March 2, 2019 / W.O.D.
02/27/2019 Wednesday Workout

WARMUP STRENGTH EMOM x 10 MINUTES 3 Hang Power Snatch *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUT AMRAP x 6 MINUTES… Continue reading

February 26, 2019 / W.O.D.
02/24/2019 Sunday Workout

Warmup Workout FOR TIME 40 Wall Balls (20/14) 40 Pull-ups 40 Push-ups 40 Power Snatch (95/65) 40 Box Jumps *Every Minute, Including at 3,2,1…go, Perform 3 Up-downs 20 Min Time… Continue reading

February 23, 2019 / W.O.D.
02/17/2019 Sunday Workout

RECOVERY WORKOUT MODERATE PACE AMRAP x 35 MINUTES 500m Row 1000m Bike 1:00 Hollow Hold 20 Alt. KB Step Back Lunges (70/53) 1:00 Right Arm Front Rack KB Walk 1:00… Continue reading

February 16, 2019 / W.O.D.
02/15/2019 Friday Workout

WARMUP SKILL/STRENGTH 10:00 Skill Prep Session Toe to Bar and Box Jump WORKOUT AMRAP x 12 MINUTES 12 Push Press (95/65) 12 Toes to Bar 12 Box Jump (24/20) AFTER… Continue reading

February 14, 2019 / W.O.D.
02/10/2019 Sunday Workout

WARMUP RECOVERY WORKOUT 4 ROUNDS FOR QUALITY 1 Minute of Quality Reps at Each Station 1:00 Bike for Calories 1:00 Step-Ups (24/20) 1:00 Double DB Deadlift (50/35) 1:00 Alt. Single… Continue reading

February 9, 2019 / W.O.D.
02/05/2018 Tuesday Workout

WARMUP WORKOUT EMOM x 16 MINUTES MIN 1 — Max Cal Bike MIN 2 — 12 DB Push Press (50/35) + 6 Up-Downs MIN 3 — 12 DB Suitcase Lunges… Continue reading

February 4, 2019 / W.O.D.
02/04/2018 Monday Workout

WARMUP STRENGTH EMOM x 10 MINUTES 3 Front Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUT 3 ROUNDS FOR TIME… Continue reading

February 3, 2019 / W.O.D.
02/03/2019 Sunday Workout

WORKOUT FOR TIME 50 Burpee Step-Over (24/20) 75 Russian KB Swings (70/53) 100 Walking Lunges (no weight) 200 Double Unders/200 Singles 100 Walking Lunges 75 Russian KB Swings 50 Burpee… Continue reading

February 2, 2019 / W.O.D.
01/27/2019 Sunday Workout

PARTNER WORKOUT Teams of 2… AMRAP x 20 MINUTES 8 Pull-ups 8 Burpee Over Bar 8 Push Press (95/65) *Partner 1 completes AMRAP while Partner 2 rows 400m. Once completing… Continue reading

January 26, 2019 / W.O.D.