Month: May 2019

5/29/19

WEDNESDAY Strength: A1:KB Rows 3×8 (heavy) A2:Peterson Step Ups 3×8 WOD: Buy in: 50 cal row 50 Shoulder to OverHead (75/55) 50 HR Burpees 50 KB Swings (53/35) 50 Wall Balls (20/14) Post: 3×30 Hollow Rocks Boot Camp Strength: A1:KB Rows 3×8 (heavy) A2:Peterson Step Ups 3×8 WOD: 50 cal row 50 KB Shoulder to …
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5/30/19

THURSDAY Strength: Front Squats 5×5 (heavy) Benchmark WOD: Jackie 1000m row 50 Thrusters (45/35) 30 PullUps Post: 3×50 bicycle abs Boot Camp A1:Single Leg Deadlifts 3×12 A2: Banded Upright Rows 3×20 WOD: Jackie 1000m row 50 KB Thrusters 30 Ring Rows Post: 3×50 bicycle abs

5/28/19

TUESDAY Strength: EMOM 10 Min (adding weight every minute) 1 Clean and Jerk WOD: 5 rounds for time 400 meter run 3 Clean and Jerks (135/95) 6 Back Rack Lunges- alt 9 Back Squats Post: 3×15 Figure 4 Abs Boot Camp Strength: EMOM 10 Min 15 MB Jacks + 20 Scissor Abs WOD: 5 rounds …
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5/27/19

MONDAY Memorial Day Murph *Please come in and warm up on your own.  Heats start right at 8 and 9 🙂 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Partition as needed  

5/31/19

FRIDAY Strength: Snatch technique WOD: 7 min Ascending Ladder (2,4,6,8…) DeadLifts (225/155) HSPU Rest 5 minutes 7 min Ascending Ladder (2,4,6,8…) Power Snatch (115/75) Pistols Post: 3×1 min planks Boot Camp WOD #1 200M Run 30 Mtn Climbers 20 V-ups WOD: 7 min Ascending Ladder (2,4,6,8…) KB DeadLifts Push Ups Rest 5 minutes 7 min …
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