Month: May 2016

Wednesday June 1, 2016

Posted in Workout of The Day , May 31st, 2016

5 Single Arm Sotts Press (wide) alt 5 wt Pulllups Back Squat Heavy Single (10 mins) Press Heavy Single (7 Mins) For Time: (If you drop or slam your KB, you owe 1 set50 Burpees before your next workout) 50 KBS  (55\35) 40 Hollow rocks 30 Wall Balls 20 Burpees (No Jump) 10 Pullups 20 […]

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Tuesday May 31, 2016

Posted in Workout of The Day , May 30th, 2016

15 mins @ 75% 5 DB Shoulder Press 10 Lunges 15 Power Snatch 20 KBS Or Murph recovery WOD  

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Weekly Wrap Up – 290516

Posted in Blog , May 29th, 2016

This week I want to talk about accountability.  Many times I will see athletes not hitting their wall ball target and counting it as a rep.  As a coach, it doesn’t matter if you can’t hit the highest target with the heaviest ball.  What matters is that you pick a target and weight that is […]

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Monday May 30, 2016

Posted in Workout of The Day , May 29th, 2016

Warmp Up   “Murph” 45min Time cap 1 mile run Then in any way + 100 pull ups 200 push ups 300 squats +1 mile run

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Saturday May 28,2016

Posted in Workout of The Day , May 28th, 2016

TGU 3-2-1 4 sets Wall Walks X 3    ALT  L sits (2 attempts) 20 min AMRAP 400m Run 20 Wallballs 5 Burpees

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Friday May 27, 2016

Posted in Workout of The Day , May 26th, 2016

Every 30 sec x10 1-2 MU /Dips/Pullups Front Squat @ 23×4    3-3-3-3 For Time 9-7-5 Squat Snatch (135/95) Ring Dips + 400M Run

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Thursday May 26, 2016

Posted in Workout of The Day , May 25th, 2016

(Elevated -Adv )RDL 8-8-8-8  ALT  wt Pullups 5-5-5-5 Press @ 70% x5 Press @ 75% x3 Press @ 90% 2-2-2 60/60 x2 Alt Dumbell Snatch (Squat) double unders KBS  OH Lunges

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Wednesday May 25, 2016

Posted in Workout of The Day , May 24th, 2016

Sotts Press 5-5-5-5   ALT   wt Dips 5-5-5-5 Back Squat 2-2-1-1 @90% For Practice 3 Sets 5 Mins 10 P.Snatches  /  3 Bar Muscle Ups rest 2 Mins  

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Weekly Wrap Up – 220516

Posted in Blog Weekly Wrap Up , May 24th, 2016

Welcome to this belated edition of the wrap up.  I want to start off by discussing about full effort.  We believe “full effort” is so important in our training that we have that phrase written on our wall.  There is a huge difference in performance and results when you train at half effort compared to […]

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Tuesday May 24, 2016

Posted in Workout of The Day , May 23rd, 2016

Every 30 seconds x10 Alternate DL 6-8   /  HSPU (As perscribed) Seated DB Press 5×5 alt Wt Walking Lunges x5 For time: 21-15-9 DB Snatch/ Box Jump *every 3 min do 5 Burpees

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