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Posts by jillian

12/21/2015 Monday Workout

And the 1RM’s continue! We have a couple more to finish out the year all building on the work you’ve been doing over the last months. As a bonus “treat,”… Continue reading

December 20, 2015 / W.O.D.
12/17/2015 Thursday Workout

Warmup Strength 5 x 5 Bench Press Workout 10 KB Swing 10 Mtn Climbers (R+L=1) 10 KB Push Press (5R and 5L) 10 Plank Jacks 14 min AMRAP After Party

December 16, 2015 / W.O.D.
12/9/15 Wednesday workout

Warmup Group Warmup Healthy Shoulders Strength Deload Bench Press 10 x 40, 50, 60% of 1WM WOD Prep Burgener Warmup Workout 18min EMOM 6 min – Snatch Balance 6 min… Continue reading

December 8, 2015 / W.O.D.
12/03/2015 Thursday Workout

Group Warmup Skill/Strength Technique: Snatch Workout 22 Wall Balls 22 Power Snatches x 3 RFT 11min Time Cap

December 2, 2015 / W.O.D.
11/23/2015 Monday Workout

Warmup Mini-WOD 2 x 500m Row Sprints – Record Both Times – Share Rower w/ Partner (alt. work/rest) Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After… Continue reading

November 22, 2015 / W.O.D.
11/20/2015 Friday Workout

Happy 30th Birthday Amanda! Enjoy your day – and birthday workout! Warmup Strength Wendler Volume Week 1 Press 8 x 65% of WM 8 x 75% 8 x 80% 10 Split… Continue reading

November 19, 2015 / W.O.D.
11/18/15 wednesday workout

Warmup Strength Week 1 Bench Press 8 x 65% of WM 8 x 75% 8 x 80% Partner Workout 50 Burpees 50 Box Jumps (24/20) 50 Pull-ups 500m Row x… Continue reading

November 18, 2015 / W.O.D.
11/17/2015 Tuesday Workout

Warmup Strength 10min EMOM Workout 5 Muscle-ups (Scaling 10 Dips) 10 Overhead Squats (115/75) 15 Toes to bar 20 GHD Sit-ups (alt. V-sits) x 5 RFT

November 16, 2015 / W.O.D.
11/5/2015 Thursday workout

Warmup Workout 1. I n 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15… Continue reading

November 4, 2015 / W.O.D.
11/03/2015 Tuesday workout

Warmup Group Warmup Burgener Warmup Strength WOD 90sec EMOM Rounds 1-5: 3 Hang Snatches Rounds 6-10: 3 Hang Power Clean * I know it’s not an EMOM… But the general… Continue reading

November 2, 2015 / W.O.D.