Thursday 05.26.16

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STRENGTH:

Push Jerk/Split Jerk
Build to a heavy single from the rack

WOD:
For Time:
1600m/1 Mile Run
3 Rounds
20 S2OH (95/65)
25 Box Jumps (24/20)
30 DU

UNLOADED:
5 RFT
250m Row
15 KBS
10 Push-Up

THEN:
Accumulate 600m- Heavy Sled Pull

 

Wednesday 05.25.16

STRENGTH:
EMOM 10
O: 8 Barbell Rows
E: ME Set Dips

WOD:
3 RFT
50 Wall Balls (24/20)
40 Sit-Ups
20 Pull-Ups

Tuesday 05.24.16

The week is off to an amazing start....thanks to everyone who helped start the week on a strong note!

The week is off to an amazing start….thanks to everyone who helped start the week on a strong note!


STRENGTH:

3 Position Clean
A) Build to a heavy single of the complex
B) EMOM 8- 1 set of the complex as heavy as possible

WOD:
4 RFT
10 Cal Row
10 Tire Flips
10 Power Cleans (135/95)

UNLOADED:
EMOM 24
1: 200m Run
2: 10 T2B
3: Box Jump Overs (24/20)
4: :30 Handstand Hold

THEN:
Sled Pull- Accumulate 800m

Monday 05.23.16

STRENGTH:
Front Squat
A) Build to a heavy single
B) 5 x 3 75%

WOD:
3 Rounds:
:30 Push Ups/ :30 REST
:30 Air Squats/ :30 REST
:30 Slam Balls/ :30 REST
:30 KBS/:30 REST

Saturday 05.21.16

Noah giving Janvi a little lift during Friday's conditioning workout....

Noah giving Janvi a little lift during Friday’s conditioning workout….

WOD:
Teams of 2:
0-10 min
1600m Row
ME Wall Balls (20/14)
10-20 min
1200m Run (Performed relay style)
ME Sit-Ups
20-30 min
500 DU
ME Burpees
*One Working/One Resting for all movements