Month: March 2016

Thursday March 31, 2016

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

A) RDL 8-8-8-8 B) Clean and Jerk Tech 20 mins C) 21-15-9 KB Snatch (Each Arm) Burpees   Tabata Situps\Hollow rocks

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Wednesday March 30, 2016

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

A) Back Squat – Heavy 5 B) Push Press 5-4-3-3-2 C) Complete the following in 16 Minutes 1K Row 35 Power Cleans (135\95) 35 KBS (55/35) 35 Burpees 30 Box Jumps 20 Strict Pullups in any order

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Tuesday March 29, 2016

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

A) Snatch Balance (Work on Speed) 9mins B) Bulgarian Split Squat 3x 6-8 C) EMOTM x15 1) 3 Squat Clean (155/100) 2) 6-8 Strict Pullups 3) 8 Box Jumps

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Monday March 28, 2016

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

A) CGBP 5X5 B) Snatch Tech Work 20 mins C) 10 Mins 5 Wall Walks 5 Paralettes 5 Box Jumps D) Tabata Situps

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Saturday March 26, 2106

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

OPENS WORKOUT 16.4 @ 10AM 9AM Class: A) Turkish Getup + Windmill 3-2-1 B) Wheel of Pain x2 C) Weighted Planks x3 (60 sec) D)12mins 10 (each)OH Lunges 20 KBS 30 HR Pushups 40 Hollow Rocks

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Friday March 25, 2016

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

Team WOD 10am

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Thursday March 24, 2016

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

A1)Pendlay Row 5-5-5-5 A2)Pullups 5-5-5-5 B1) FR Lunges 8-7-6-5 B2) 8 Box Jumps C) 3 min Row 1 Min Rest 3 Min Power Clean 1 Min Rest 3 Min Burpees

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Wednesday March 23, 2106

Posted in Workout of The Day , March 22nd, 2016

A) Muscle Up Tech or EMOTM x8 B) Barbell Stepups 8-7-6-5 C) 15 Min AMRAP 12 Push Press(125/75) 9 Box Jumps 6 Front Squats

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Tuesday March 22, 2016

Posted in Workout of The Day , March 21st, 2016

A) Snatch Grip Press 5-5-5-5 B) Clean and Jerk  –  Heavy Single C) 12 min @ 90%: 10 Wallballs 10 Step Down Box Jump – 24” 10 Lateral BB Burpees —5 min rest 8 min @ 75%: 4 Bear Crawl 16 Step ups (Total)  

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Monday March 21, 2016

Posted in Workout of The Day , March 20th, 2016

A) 4×5 Double KB Front Squat @22×1 B) Push Press 5-4-3-2-1 C) 15 Mins@ 75% 3-5 Single leg Box Jumps 10 Single arm KBS 10 Single arm ring rows  

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