Call Us

Blog

Wednesday 6.8.16

image

WARMUP
8 min
Jog 200
5 airsquat
5 inch worms
5 squat jumps
5 push ups
Repeat
METCON
4 WODs 6min each
Wod 1: 5 HSPU
10 Ball Slam 30/20
Wod 2: 5 Sq Clean 115/73, 95/53
10 CTB
Wod 3: 5 Split Jerk 115/73, 95/53
10 T2B
Wod 4: 5 OH Squat 115/73, 95/53
10 Barbell Push-ups
3 min transition between wods

CASH OUT
Day 8 100 Ab Challange

Tuesday 06.08.16

image

WARMUP

1,000 Meter Row
1,000 meter row for time

SKILL WORK

BENCH PRESS
5x50 3x70 2x85
5x55 3x75 2x85
5x60 3x80 2+x85
Record max reps at 85%

WOD

PARTNER WOD
2 person teams
3 Rounds - 20 minute Time Cap
40 American KB Swings 53/35 - scaled 35/25
40 Box Jump 24"/20" must jump - scaled can step up
40 Thrusters 65/45 - scaled 45/35
40 Hand Release Push-ups

CASH OUT

DAY 8 of 20 day AB challenge
100 ABS any style

Saturday 06.04.16

image

WARMUP

800m run
5 air squats
5 squats jumps
walking lunges down
inchworm back
windmill arms

PARTNER WOD

3 Person Teams
3 Separate WODS 11 Minutes ea.
3 min transition between WODs

WOD 1:
A] Bike (record calories)
B] T2B (record ea)
C] 20 Wall Balls (20/14) - when all 20 wall balls are complete everyone swiitches

WOD 2:
A] ROW (record calories)
B] OH weighted HOLD (45/25)
C] 10 KB Swings + 10 KB Goblets - When C has completed everyone switches

WOD 3:
A] JUMP Dbl Unders (Record total jumps)
B] Burpees (record)
C] 5 Bear Complex 115/75 - when C completes all 5 Bear complexes then everyone switches

CASH OUT

100 Sit Ups Challenge (your choice)
25 close grip push ups