Call Us

Blog

Monday 12.12.16

15380380_1366457256706951_7061674311299571448_n 15349712_1366457186706958_620539569829263262_n-1 15442223_1366457140040296_2421554530460711157_n

WARMUP

pick one...
row 500
run 400
bike 2 min

3 rds
10 jumping jacks
10 high kicks
10 squat jumps

then
3 rds
5 air squats
1 inch work

STRENGTH / SKILL

Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

EMOM

CJ Meets BBJO
10 Min
5 C & J
3 BBJO

[135/95, 115/75, 95/65, 75/45]

COOL DOWN

Core/Stretch
3rds
10 bridge
20 k2e sit-ups
30 sec plank (optional - alternate leg raises)

Saturday 12.10.16

15056289_374877639512733_7163375710883094923_n

WARMUP

Group RED line
Group relay

PARTNER WOD

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

Friday12.9.16

14067584_326652837668547_4211457167156853115_n 14063801_326653097668521_4883276422911107269_n 14055205_326652774335220_3576083676187604895_n 14046145_326652821001882_672122119064951741_n 14054187_326652681001896_1915704376814731793_n

WARMUP

red line

SKILL WORK

OH squat - progression - keep building weight moderately and complete 3 sets unbroken

WARMUP

15 minute amrap
10 oh squat - 75/55, 65/45, 55/35
5 BBJO
10 RING DIPS

CASH OUT

50 WEIGHTED SIT UPS

Thursday 12.8.16

15317926_1362077927144884_820161322551631821_n

WARMUP

get loose
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back

5 cal bike

STRENGTH / SKILL

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

10 min amrap
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam

CASH OUT

CORE WORK
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1