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Week of Sept 10th

Week of Sept 10th, 2018 Week 4 of 4 - LAST week for our strength set “volume" Monday: Strength: Squat Cleans - complete 20 reps at the same weight WOD: 3 Rounds for Time 3 Rope Climbs 10 TTB 21 OH Plate Lunges (45/25) 200m run Fitness: 9 Pull-ups 10 K2E 21 OH Plate Lunges…
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Week of Sept 3rd

Week of Sept 3rd, 2018 Week 3 of 4 - NEW strength set “volume" Monday: Holiday Class - 9am ONLY Strength: Squat Cleans - complete 20 reps at the same weight WOD: For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 DB Power Snatches, Alt (50/35) Tuesday: Strength: Deadlift…
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Week of Aug 27th

Week of Aug 27, 2018 Week 2 of 4 - NEW strength set “volume" Monday: Strength: Squat Cleans - complete 20 reps at the same weight WOD: 1000m row 20 DB Reverse Lunges (50/30) 20 TTB Fitness: 8000m row 20 DB Reverse Lunges (30/20) 20 Knee Raises Tuesday: Strength: Deadlift 10 x 3 WOD: 3…
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Week of Aug 20

Week of Aug 20, 2018 Week 1 of 4 - NEW strength set Monday: Strength: Squat Cleans - complete 20 reps at the same weight WOD: 3 rounds - 15min time cap 75 Double Unders 50 WBS (20/14) 25 KBS (32/20) Fitness: 150 Single Unders 50 WBS (14/10) 25 KBS (16/12) Tuesday: Strength: Snatch -…
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Week of August 13

Week of Aug 13, 2018 Week 4 of 4 of Strength Set - Last week for this set! Get after it! Monday: Strength: Front Squat 8-6-4-2 WOD: 3 rounds 15 KBS (24/16) 20 OH Lunge 30 Cal Row Fitness: 15 KBS (16/8) 20 Lunges 20 Cal row Tuesday: Strength: Push Jerk 8–6-4-2 WOD: 1000m row…
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Week of Aug 6

Week of Aug 6, 2018 Week 3 of 4 of Strength Set Monday: Strength: Front Squat 8-6-4-2 WOD: 3 rounds 400m run 20 pull-ups 30 push-ups 40 air squats Fitness: 200m run 20 ring pulls 20 push-ups 30 air squats Tuesday: Strength: Push Jerk 8–6-4-2 WOD: RX+: 150 DU’s 150 Cal Row 1.5KM Run RX:…
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Week of July 23

Week of July 23, 2018 Week 1 of 4 of Strength Set Monday: Strength: Front Squat 8-6-4-2 WOD: AMRAP 16 7 Burpee Pullups 15 Thrusters (95/65) Fitness: 5 Burpees 5 Ring Pulls 10 Thrusters (65/45) Tuesday: Strength: Push Jerk 8–6-4-2 WOD: 3 Rounds 15 Deadlifts RX+ (155/105) RX (115/80) 12 Hang Power Cleans 9 Push Jerks…
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Week of July 16

Week of July 16, 2018 Week 4 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: 4 Rounds: 30 Kettlebell Swings (24/16) 15 TTB 30/15 Calorie Row (M/F) Fitness: 20 Kettlebell Swings (24/16) 15 TTB 20/10 Calorie Row (M/F) Tuesday: Strength: Split Jerk 5x2 WOD: For Time: 21 Thrusters (95/65) 200 Meter Run 15 Thrusters (95/65)…
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Week of July 9

Week of July 9, 2018 Week 3 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: 3 rounds 400m run 12 C2B pull-ups 9 clean and jerks 115/80 Fitness: 400m run 12  pull-ups or ring rows 9 clean and jerks 80/55 Tuesday: Strength: Split Jerk 5x2 WOD: 4 Rounds 50 Double Unders 5 Power…
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WEEK of July 2

Week of July 2, 2018 Week 2 of 4 of Strength Set Monday: Strength: Back Squat 8-6-4-2 WOD: For Time with a Partner 5 rounds 400m run 20 burpees 30 DB hang clean and jerk (single arm) Tuesday: Strength: Split Jerk 5x2 WOD: 30-20-10 KBS 32/20 TTB (sub dead bug if no toes to bar)…
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