Monthly Archives: January 2019

Week of Jan 28, 2019

Week of Jan 28, 2019 Strength Set Week 4 of 4Monday: Strength: Bench Press 10-8-6-4-2WOD: 50 KBS (24/16) RX+ 32/2450 WBS (20/14) RX+ 30/2050 TTB RX+75 TTBFitness:50 KBS (20/12)50 WBS (14/10)50 Hanging Knee Raises Tuesday: Strength: Front Squat 10x2 @80% of 1RMWOD: For time:50 burpees40/30 cals row or bike (M/F)30 Hang Squat Cleans (115/80)Fitness:30 burpees40/30 cals row or…
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Week of Jan 21

Week of Jan 21, 2019 Strength Set Week 3 of 4 Monday: Strength: Bench Press 10-8-6-4-2 WOD: .com 190117 10 pull-ups 20 push-ups 30 squats 2000m row 15 pull-ups 30 push-ups 45 squats 1000m row 20 pull-ups 40 push-ups 60 squats 500m row Tuesday: Strength: Front Squat 10x2 @80% of 1RM WOD: 4 Rounds 21…
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Week of Jan 14, 2019

Week of Jan 14, 2019Strength Set Week 2 of 4Monday: Strength: Bench Press 10-8-6-4-2WOD: 2 rounds15 bar facing burpees15 hang squat cleans (115/80) (RX+135/95)15 Toes to bar15 thrusters Fitness:15 burpees15 hang squat cleans (80/55)15 knees to elbows15 thrusters  Tuesday: Strength: Front Squat 10x2 @80% of 1RMWOD: 3 Rounds20 KBS (24/16) (RX+32/24)50 Double Unders20 Cal AAB/BikeFitness:15 KBS (16/12)100 Single…
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Week of Jan 7, 2019

Week of Jan 7, 2019Strength Set Week 1 of 4 Monday: Strength: Bench Press 10-8-6-4-2WOD: 5 Rounds1 Min WallBalls (20/14)1 Min KBS (32/24)1 Min Calorie Bike1 Min Rest Tuesday: Strength: Front Squat 10x2 @80% of 1RMWOD: AMRAP 12 - increase by two each round2 Push Press (115/80)2 TTB2 Box Jump Overs (24”/20”)Fitness:2 Push Press (80/60)2 Knee Raises (Knees…
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