Month: July 2015

Monday July 20, 2015

Posted in Workout of The Day , July 19th, 2015

Ninja Pullup Program A) Snatch Grip Press 5-5-5-5 B) 3 Pos. Snatch Build to Single C) Snatch Pulls 3×3 D) 15 Min AMRAP 10 OHS 10 Burpees 10 Front Squat 10 Burpees 10 Back Squat 10 Burpees

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Saturday July 18, 2015

Posted in Workout of The Day , July 17th, 2015

A) Knee to Elbow Trunk Rot. 2 x10 B)10mins Rope Climb work C) Wheel of Pain¬† x3 D) Workout Of The day…….

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Friday July 17, 2015

Posted in Workout of The Day , July 16th, 2015

A)5 Rounds 10 Hollow Rocks (roll over to) 10 Superman Pulses B)Snatch Grip DL 2.2.2 x 3 C)Single Leg Hip Drive 3 x 8 D)5 RFT 5 Power Clean 5 Burpees (10-8-7-6-5) Pullups 200m Run

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Thursday July 16, 2015

Posted in Workout of The Day , July 15th, 2015

A) Skin The Cat 2-2-2 B)BTN Jerk Heavy Single C) Back Squat 3×3 Heavy C) EMOTM 10 ODD Power Snatch x3 EVEN OHS x 3

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Wednesday July 15, 2015

Posted in Workout of The Day , July 14th, 2015

A)EMOTM x 8 3x Power Clean & Jerk B) Front Rack Rev Lunge 8-7-6-5 (HEAVY) C) 6 RFT 6 Thrusters 7 Box Jump 8 T2B

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Tuesday July 14, 2015

Posted in Workout of The Day , July 13th, 2015

A) Double Under work *Ninja Pullup Prpgram B)Snatch Press (Drop and Press) 4-4-4 C) OHS @ 23×1 2-2-2-2 D) 3 Rounds 15 R Leg Skips 15 L Leg Skips 10 Burpees 15 R Arm KBS 15 L Arm KBS  

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Monday July 13, 2015

Posted in Workout of The Day , July 12th, 2015

Ninja Pull Up Program A) Knee to Elbow Trunk Rot. 2 x 10 B) Power Clean+ Hang Clean+ Jerk Heavy Single C) 3RFT    1min on/ 45 sec rest KBS Double Unders Wall Balls  

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SPARTAN RACE DAY

Posted in Workout of The Day , July 10th, 2015
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Friday July 10, 2015

Posted in Workout of The Day , July 9th, 2015

*Ninja Pullup Program A) TGU 2-2-2 B)Single Leg DL 5-5-5 C) WT Cosak Lunge 5-5-5 D) 5 Rds 10 Power Cleans 10 Hop OverBurpees 10 Min Mobility WOD

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Thursday July 9, 2015

Posted in Workout of The Day , July 8th, 2015

A) Toe Drags x3 B) KB Rack Walk x2 (each Arm) C) Back Squat 5×5 @75% D) 12 Min AMRAP 10 Cleans 15 Pullups 20 Box Jumps 30 KBS

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