Friday 11.17.17
Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 sets; […]
Thursday 11.16.17
Essentials: A 21min EMOM 1. Goblet Squat x 15 reps 2. Row x 30 sec 1000/800 cal/hour 3. Hollow Body Hold x 30sec B. Mobility Seated Straddle x 4min Standing Straddle x 4min Saddle x 4min Fitness/Performance: A 21min EMOM 1. Goblet Squat x 15 reps 2. Row x 30 sec 1100/900 cal/hour 3. Hollow […]
Wednesday 11.15.17
Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep […]
Tuesday 11.14.17
Essentials: A. 12min EMOM 1. Rope Climb Foot Hook x 3 rep 2. Double Kettlebell Clean and Jerk x 7 reps 3. Single Unders x 50 reps Or ADAPT B. Yearly Benchmark Open WOD 12.1 Fitness: A. 12min EMOM 1. Rope Climb x 1 rep 2. Double Kettlebell Clean and Jerk x 7 reps 3. […]
Monday 11.13.17
Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find a Max rep Unbroken […]
Saturday 11.11.17
Today we remember all of our Veterans, Thank You for your service! Essentials: A. Teams of 2-3 people Three Wise Men ‘Jeremy’ 4min AMRAP Kettlebell Swing x 5 reps Bar Facing Burpees x 10 reps -Rest 2min- ‘Ben’ 4min AMRAP Single Kettlebell Deadlift x 10 reps Ring Pull x 20 reps -Rest 2min- ‘Beau’ 4min […]
Friday 11.10.17
Essentials: A. 7min AMRAP Deadlift x 7 reps Box Dip x 7 reps B. 15min EMOM 1. Row or Ski x 60sec 2. Russian Kettlebell Swing x 25 reps 3. Pike Hold x 30 sec Fitness: A. 7min AMRAP Deadlift x 10 reps 185/135 Wall Walk x 3 reps RX+: Deadlift 205/145 – Handstand Walk […]
Thursday 11.9.17
Essentials: A. Warm Up Kettlebell touch in Plank Race B. 18min EMOM 1. Unbroken Ring Pulls x 12-15 reps 2. Assault Bike x 30 sec @60/50 rpm 3. Plank with Hands on Rings x 40 sec C. Mobility Lizard R x 2min Lizard L x 2min Pigeon R x 2min Pigeon L x 2min Archer […]
Wednesday 11.8.17
Essentials: A. 5 Sets Tempo Overhead Squat x 2 reps Tempo 10.10.x.1 On the 2:30min B. 3 Sets Dumbbell Overhead step back lunge x 8 reps Knee Ups x 12 reps Row x 24 cal @ 900/700 cal hour Rest 2:30min Fitness: A. 5 Sets Tempo Overhead Squat x 2 reps 45-55% Tempo 10.10.x.1 On […]
Tuesday 11.7.17
Essentials: A. 10min EMOM Chin Over Bar Hold x 15-20 sec of work B. 5 Sets Snatch Grip Deadlift x 3 reps Build in weight On the 2:30min C. 3 Sets Turkish Get Ups x 3 reps per Arm On the 3min Build in weight Fitness: A. 10min EMOM Strict Pull Up Attempts 2-3 reps […]