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Posts by jillian

11/22/2016 Tuesday workout

Warmup Strength 5×5 Back Squat @ 80-85% Workout 1200m Row/Run 63 KB Swings (53/35) 36 Pullups 800m Row/Run 42 KB Swings 24 Pullups 400m Row/Run 21 KB Swings 12 Pullups

November 21, 2016 / W.O.D.
11/21/2016 Monday Workout

Happy (belated) Birthday Amanda V! Warmup Workout #1 AMANDA 9-7-5 Muscle up Snatch 135/95 Workout #2 ANNIE 50-40-30-20-10 Double Unders Situps

November 20, 2016 / W.O.D.
11/19/2016 Saturday Workout

Warmup Strength 13min EMOM – Power or Squat 3 Snatches EMOM for 5 min @70% 2 Snatches EMOM x 5 min @ 80% 1 Snatch EMOM x 3 @ 90%… Continue reading

November 19, 2016 / W.O.D.
11/17/2016 Thursday Workout

Warmup Strength Back Squat 3×5 @ 60% (4/0/1/0) Front Squat 5×8 @ 60% (4/0/1/0) Workout 15 Wall Balls 30 Mountain Climbers 250m ROW 7 min AMRAP

November 16, 2016 / W.O.D.
11/16/2016 Wednesday Workout

Warmup Group Work 3min Double Under Challenge! Workout AMRAP 15 min 10 Deadlift (50%) 10 dips 20 pushup + Coach’s Surprise – 1 x 25 burpees Strength Power Cleans 5-3-3-1-1-1… Continue reading

November 15, 2016 / W.O.D.
11/15/2016 Tuesday Workout

Warmup Strength Front Squat 5×5 @ 60% (4/0/1/0) Workout 20 Kettlebell Swings (53/35) 20 DB Push Press (50/35) 20 Walking Lunges (R=1) x 4 RFT

November 14, 2016 / W.O.D.
11/12/2016 Saturday Workout

Warmup Skill Healthy Shoulders Workout In 3 minutes complete: 25 KB Swings 15 Burpees then AMRAP of KB Snatches Rest 1 min then 3min complete: 25 KB Swings 15 Burpee then… Continue reading

November 12, 2016 / W.O.D.
11/10/2016 Thursday Workout

Warmup Strength Back Squat 5 x 5 (4/0/1/0) Front Squat 3 x 5 (4/0/1/0) Workout Calorie Row or Airdyne (50/35) 30 Thrusters (75/55) 10 Muscle Ups – 7min Time Cap

November 9, 2016 / W.O.D.
11/09/2016 Wednesday Workout

Warmup Skill/Strength Split Jerk Technique Workout 1 Complex Every 3 min for 6 Rds Barbell Complex (185/135) 3 Hang Power Cleans 1 Push Press 3 Hang Cleans 1 Push Jerk… Continue reading

November 8, 2016 / W.O.D.
11/08/2016 Tuesday Workout

November Double Under Challenge! We want to see who is going to put in the work and get better at those DUs with a 3min Max Effort Challenge. Top 3… Continue reading

November 7, 2016 / W.O.D.