Saturday 4.15.17
Essentials: A. 5 Sets Hip Thrust x 10 reps Build in weight On the 2:30min B. 25min AMRAP Run x 200 meters Kettlebell Swing x 15 reps Run x 200 meters Inch Worm x 5 reps Fitness: A. 5 Sets 3 Position Power Clean (above Knee, Below Knee, Ground) 75% Done as 3 singles On […]
Friday 4.14.17
Essentials: A. 5 Sets Back Squat x 7 reps; Build in weight across sets On the 2:30min Or ADAPT B. For Time: Row x 30 Cal Shoulder to Overhead x 50 reps Burpee x 30 reps Goblet Squat x 50 reps *10min Cap Fitness: A. 5 Sets Back Squat x 7 reps 65% On the […]
Thursday 4.13.17
Essentials: A. Mobility Pinwheel R x 2min Pinwheel L x 2min Lizard R x 2min Lizard L x 2min Seated forward fold x 2min Puppy Dog x 2min B. 15 minute AMRAP KBS x 60 reps Box Jumps x 50 reps Wall Balls x 40 reps Ring Pulls x 30 reps Sit-ups x 20 reps […]
Wednesday 4.12.17
Essentials: A. 7 Sets Snatch Deadlift + Muscle Snatch + Hang Power Snatch x 3 complexes PVC, Training Bar, Empty BB On the 2min Marks Or ADAPT B. For Time: 30-25-20 Lying Leg Lifts Alternating Dumbbell Snatch Fitness: A. 7 Sets Snatch Deadlift + Floating Power Snatch x 2 complexes 75% (Singles) On the 2min […]
Tuesday 4.11.17
Essentials: A. 5 Sets Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm On the 2:30min B. 4 Sets Front Rack Step Back Lunges x 10 steps Thruster x 10 Ring Pulls x 10 Rest 3min Fitness: A. 5 Sets Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm On the 2:30min B. […]
Monday 4.10.17
Essentials: A. 5 Sets Deadlift x 7 reps 72% On the 2:30min Or ADAPT B. 15min AMRAP Single Under x 90 reps Box Dips x 15 reps Fitness: A. 5 Sets Deadlift x 7 reps 72% On the 2:30min Or ADAPT B. 15min AMRAP Double Under x 60 reps Muscle Up x 10 reps Performance: […]
Saturday 4.8.17
Essentials: A. 3 Sets Tempo Ring Pulls x 7-12 reps 51×1 3 Sets Tempo Incline Push Ups x 7-12 reps 51×1 On the 2:30min Mark B. 3 Rounds For Time: Wall Ball x 40 Kettlebell Swing x 20 reps Fitness: A. 3 Sets Weighted Pull Up x 5-7 reps 3 Sets Handstand Push Ups x […]
Friday 4.7.17
Essentials: A. 5 Sets Front Rack Alternating Step Back Lunge x 5 reps per leg On the 2 min Or ADAPT B. 4 Sets For Time: Back Squat x 12 reps 65% Kettlebell Swing x 15 reps Box Step Up x 18 reps Rest 2min Fitness: A. 5 Sets Hang Full Clean+Full Clean + Jerk […]
Thursday 4.6.17
Essentials: Mobility Puppy Dog x 2min Twisted Cross R x 2min Twisted Cross L x 2min Seal x 2min Puppy Dog x 2min B. Teams of 2-3 For Time: Dumbbell Power Clean x 5 reps Box Jump Over x 15 reps Dumbbell Power Clean x 10 reps Box Jump Over x 15 reps Dumbbell Power […]
Athlete Spotlight: Trina Hennen
Name: Trina Hennen Age: 37 Occupation: Registered Nurse Which class time do you usually attend? 09:30 Favorite WOD: I don’t have one Favorite CF Movements: deadlift or anything with legs 1RM Deadlift: 220 3 RM Back squat: 145 Favorite Food: everything Favorite Movie: Pride and Prejudice Favorite Athlete: John Smoltz Dream Job: Not working […]