Month: September 2016

Skill Work: Weighted Pull-ups EMOM 7 Mins work up to a max weighted pull up   Weightlifting: Squat Clean E2MOM 16 Mins work up to a new 1rm Squat Clean. Start at roughly 80% and work up as you feel comfortable!   WOD: Four Rounds For Time -CAP 16 MINUTES 6 Hang Squat Clean 135/95…

Skill Work: Tabata Hand Stand Hold Weightlifting: Front Squat E3MOM 15 Mins work up to a new 1 RM Front Squat   WOD: For Time – Cap 17 minutes 80 Double Unders 40 Wall Balls 60 Double Unders 30 Wall Balls 40 Double Unders 20 Wall Balls 20 Double Unders 10 Wall Balls

Skill Work: Tabata Kettlebell Carrys Single Arm Kettle Bell Carrys, Alternating 32/24 KG Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 MINS 1 SGPP + 1 OHS go for MAX. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time 1-10 Power…

Capicity: 30 Calories Assault Bike for time Weightlifting: Back Squat E2MOM 10 minutes 2 backsquats 86% of 1rm bs WOD: “School Boy” AMRAP 20 Minutes 5 Body Weight Deadlifts 1 Rope Climb

Skill Work: Tabata Tabata Hand Stand Push Ups RX+: Strict HSPU Weightlifting: Muscle Snatch and Squatch Snatch Combo. Continuous 12 min EMOM Clock set: Complete Part A and B. Part A: Muscle Snatch EMOM 6 minutes work up to a new 1RM Muslce Snatch Start at 40% of 1rm snatch then work up to a…

CAPACITY: 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Deadlift E3MOM 12 minutes, 2 DL start at 80% -GO FOR 2 RM! WOD: 2 Part Metcon: A: AMRAP 5 minutes 30 double unders 10 Toes to bar *Rest 1 minute. Then start part B* B: 18.0 For time: 21-15-9 Alternating D.B Snatch 50/35…

Gymnastics: Muscle-ups EMOM 6 minutes 1 ring muscle up + 4 dips on rings *For beginners it will be: EMOM 6 minutes straight set of kipping ring dips Weightlifting: Front Squat E2MOM 10 minutes 2 Front Squats at 90% of 1RM WOD: AMRAP: in 15 Minutes 9 Push-ups 12 Box Jumps 24/20″ 15 Russian Kettlebell…

Skill Work: Dumbell Snatches For Time: 30 Alternating Dumbell Snatches 50/35 LBS Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Minutes 2 SGPP + 1 OHS 85%-95% OF 1RM Snatch WOD: For Time: Males: 200 Calorie Row Females: 170 Calorie Row *Start at the top of each minute with 5 Thrusters 95/65…