10/1/2015

Warm up 200m run 10 KB Swing 53/35 10 walking lunges 3 rounds Strength Front Squat 3 x 5 3 x 1 3 x 1 find 1 RM WOD 1 pull up 12 burpees 2 pull up 11 burpees 3 pull up 10 burpee 4 pull up 9 burpees 5 pull up 8 burpees 6 pull up 7 burpees 7 pull up 6 burpees 8 pull up 5...

9/30/2015

Warm up POWER WALK RELAY In teams of 2, Athletes will start at one end of the gym . Athlete one will walk to the opposite end of the gym and touch the wall turn around and walk back to their partner and tag them. Each Athlete will complete 5 iterations. Strength...

9/29/2015

Warm up 1 mile run Strength Hang power clean work @ 60-75% 1rm work teqnique WOD 50 double under 12 power clean 20 Wall ball 20/14 9 power clean 15 wall ball 6 power clean 10 wall ball 50 double under Rx 155/105   (B) 135/85   (C)...

9/28/2015

Warm up Dynamic Stretch Strength Strict Press 5×5 @ 60-70% Push Press 3×3 @ 75-90% WOD 5 Rounds 20 KB swings 53/35 20 sit up 10 push up

9/24/2015

Warm up 400m run 20 walking lunge 10 jumping squat 2 rounds Strength Front Squat(3 sec pause) 5×5 WOD 21-15-9 Thruster Toe 2 Bar