January 25, 2018 Strength: Clean & Jerk Build to a Heavy Triple Clean & Jerk *Reps do not have to be Touch & Go. You can drop and reset. Try to complete another rep within 10-15 seconds. Metcon: (For time) 50 Thrusters (115/75) *Every break = 5 Pull upsRead More
January 24, 2018 Strength: Push Press 7 minute AMRAP Push Press @ 75% *Be sure to keep GOOD Form with these Push Press. If form starts to fail, take your time and rest. Metcon: (For time) 40 Calorie Row 30 Burpees to 6″ 20 Toes-to-Bar Rest 5:00 20 Toes-to-Bar 30 Burpees to 6″ 40 Calorie...Read More
January 23, 2018 Strength: Deadlifts 7 minute AMRAP Deadlifts @ 75% *Be sure to keep GOOD Form with these Deadlifts. If form starts to fail, take your time and rest. Metcon: 4 Rounds for time of: 15 Pull ups 15 Box Jumps (24″/20″) 15 Kettlebell Swings (70/53)Read More
January 22, 2018 Week #4: Open Prep Strength & Conditioning Program *This week starts a different phase of the program. The Strengths switch from an EMOM format to an AMRAP. It is important to know when to push these reps and when to back off. Form is very crucial throughout this whole phase, so if...Read More
January 20, 2018 Partner WOD Teams of 2 complete the following: 2 Rounds of: 70 Dumbbell Snatches (50/35) 60 Box Jump Overs (24″/20″) 50 Calorie Row 40 Handstand Push ups 30 Burpees Over Dumbbell *Partition reps as needed. Only 1 person working at a time.Read More
