Monday 6.25.18
Benchmark Week A. 12min 3 RM Back Squat -5min Rest- B. 10min 1 RM Power Clean *If 3 RM back Squat is Less than body weight find a Max distance Under hand med ball toss 35/25.* -5min Rest- C. 8 min AMRAP Double Under x 30 reps Kettlebell Swing x 15 reps 55/35 *At the […]
Saturday 6.23.18
HOOD Games WOD 1 (8:30am) 8 min Find 1 RM Seated Snatch -then- 2 min AMRAP Lying Burpee Over Plate WOD 2 (9:30am) For Time: Each Team member completes Whole rounds By themself Seated Row x 20 cal Seated Wall Ball x 20 reps WOD 3 (10:30am) 10 min AMRAP Seated battle Rope x 100 […]
Friday 6.22.18
Essentials: A. 3 Sets Back Squat x 10-12 reps + Seated Box Jump x 3 reps On the 4min Marks B. For Time: Dumbbell Box Step Overs x 30 reps (24/20) Burpees x 25 reps Power Clean and Jerk x 20 reps Fitness: A. 3 Sets Back Squat x 5-6 reps + Seated Box Jump […]
Thursday 6.21.18
Essentials: A. 10min Agility Cone Drills B. Teams Of 2-3 people 20 min AMRAP Tire Flip x 2 reps Front Hold Med/Stone Carry x 100 ft Assault Bike x 10 cal *1 Person Must complete whole round before switching* C. Mobility 3 Sets Foam Roll Quad x 1min Foam Roll Glute x 1min Foam Roll […]
Wednesday 6.20.18
Essentials: A. 3 Sets Front Squat x 5-6 reps On the 4min Mark *Same weight as the 10-12 reps* B. 5 Sets Run x 50 meters Dumbbell Step Back Lunges x 10 reps 35/20 Rest 2min Fitness: A. 3 Sets Front Squat x 5-6 reps On the 4min Mark *Same weight as the 10-12 reps* […]
Tuesday 6.19.18
Essentials: A. 14 min EMOM 1. Turkish Get Up x 1 rep per Arm 2. Banded Vertical Jump B. Yearly BenchMark ‘Angie’ RX For Time: Pull Ups x 100 reps Push Ups x 100 reps Sit Ups x 100 reps Squats x 100 reps Scaled Jumping Pull Ups x 100 reps Incline Push Ups x […]
Monday 6.18.18
Essentials: A. 15 min EMOM 1. Sots Press x 5 reps 2. Parallette Shoot Through x 7 reps 3. Handstand Pike on Box Practice B. 3 Rounds For time: Box Dips x 10 reps Dumbbell Overhead Step Up x 10 reps per Arm Bear Crawl x 50 ft (25 ft down / 25 ft Back) […]
Saturday 6.16.18
Essentials: A. 5 Sets Split Press x 5 reps Build in Weight On the 2:30min B. 8 Sets Each set as Fast As Possible Single Unders x 50 reps Burpee Box Step Over x 5 reps 24/20 On the 2min Mark Fitness: A. 5 Sets Split Jerk x 4 reps Build Up to 70-75% on […]
Friday 6.15.18
Essentials: A. 3 Sets Sumo Deadlift x 12-15 reps + Vertical Jump x 6 reps On the 3min Marks B. 27min EMOM 1. Row x 10/7 cal 2. 3 Ring Pulls / 6 Box Dip / 9 squats 3. 9 Deadlifts / 6 Hang Power Clean / 3 Shoulder to Overhead Fitness: A. 3 Sets […]
Thursday 6.14.18
Essentials: A. 10min Hurdle Agility Drills B. Teams Of 3-4 people 20 min AMRAP Push Sled x 100 meters (empty) Sandbag Carry x 100 meters Assault Bike x 10 cal *1 Person Must complete whole round before switching* C. Mobility 3 Sets Foam Roll Hamstring x 1min Foam Roll Glute x 1min Foam Roll Shin […]