Friday – 10/27/17

by | Oct 26, 2017

A. E2M for 10 minutes – 5 snatch
B. EMOM for 3 minutes – 10 OH Squat
C. AMRAP in 12 minutes
– 50 DB Snatch
– 50 sit ups
– 50 Goblet squat

Thursday – 10/26/17

by | Oct 25, 2017

A. Floor press 5 sets of 10 (every 2 minutes)
B. AMRAP in 16 minutes
– 6 pull ups
– 10 box jumps
– 14 KB swings
– 50m single KB carry

 

Wednesday – 10/25/17

by | Oct 24, 2017

Taron enjoying our good ol’ 400m hill


A. 4 x 5 minute AMRAPS with 2 minutes rest in between
– 5 DL (155,115), 5 cal airdyne
– 5 Wall ball (30,20), 5 cal row
– 5 push ups, 10 Double unders / 20 singles
– 5 Toes to bar, 50m shuttle run
B. Cash out: 100 crunches

Tuesday – 10/24/17

by | Oct 23, 2017

WOD
A. E2M for 10 minutes – 5 cleans
B. EMOM for 3 minutes – 10 front squat from the floor (135,95)
C. 5 rounds for time:
– 21 OH lunge with Medball (20,14)
– 15 medball cleans
– 9 russian twists with ball (count every other)

4pm Kettlebell
400m run
50 swings
400m run
40 H2H
400m run
30 kb wall balls
400m run
20 hand release
400m run
10 TGU situps

6pm – Olympic Weightlifting

Monday – 10/23/17

by | Oct 22, 2017


A. Each person completes:
– 3 rope climbs, 10 alternating DB snatch (35,20), 10 goblet squat
– 2 rope climbs, 16 alternating DB snatch, 15 goblet squat
– 1 rope climb, 20 alternating DB snatch, 20 goblet squat
B. AMRAP in 11 minutes
– 400m run or 500m row
– 10 pull ups
– 20 spiderman plank