160205

Skill
Pistol Progression

WOD
21min AMRAP
60 Double Unders
50 American Kettlebell Swings
40 Pull-Ups
30 Wall Ball Shots
20 Box Jumps
10 Burpees

160204

Strength
Clean 3x2@80%

WOD
15min AMRAP
9 Bar Facing Burpees
7 Pull-Ups
5 Power Cleans (135/95)

160203

Strength
Dead Lift 3x3@80%

WOD
12min EMOM
10 Toes To Bar
10 Air Squats
10 Box Jumps

160202

Strength
Snatch 3x2@80%

WOD
21 - 15 - 9
Hang Power Snatches (95/65)
Burpees Over Bar
Ab Mat Sit-Ups

160201

Strength
Back Squat 3x3@80%

WOD: "Bergeron Beep Test"
EMOM For As Long As Possible
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

160130

WOD: CHRISTINE
3 RFT
500m Row
12 Dead Lifts (Body Weight)
21 Box Jumps (24/20)

For Time:
80 Double Unders
40 Air Squats
60 Double Unders
30 Air Squats
40 Double Unders
20 Air Squats
20 Double Unders
10 Air Squats

160129

Strength
Max Height Box Jump

WOD
12min AMRAP
10 Wall Ball Shots
20 Double Unders
10 Box Jumps

160128

Strength
Snatch 3x3@75%
WOD
12min EMOM
Alternating Minutes Of:
5 Chest To Bar Pull-Ups
5 Hang Clean & Jerks (115/75)
American Kettlebell Swings (53/35)
Push-Ups

5min Rest

For Time:
100 Sit-Ups

160127

Strength
Dead Lift 3x5@75%
WOD
3 RFT
10 Front Squats (115/75)
20 Push-Ups
15 Pull-Ups

160126

Strength
Clean 3x3@75%
WOD
15 - 12 - 9 - 6 - 3
Hang Cleans (155/105)
Push Presses (155/105)
Toes To Bar

160125

Strength
Back Squat 35@70%
WOD:  LUCY
5 RFT
5 Pull Ups
10 Burpees
400m Run

160122

Skill
Muscle Ups & Progressions
WOD
For Time
50 Wall Ball Shots (20/14)
200m Run
15 Dead Lifts (185/135)
400m Run
15 Dead Lifts (185/135)
200m Run
50 Wall Ball Shots (20/14)

160121

Strength
Snatch 3x3@70%
WOD
A)  3RFT
21 Ab Mat Sit Ups
15 Box Jumps (24/20)
9 Hand Stand Push Ups
B)  3 Rounds For Quality
10 Candlesticks
20 Russian Twists
30 Hip Extensions
40 Banded Good Mornings

160120

Strength
Dead Lift 3x5@70%
WOD:  15.5
27 - 21 - 15 - 9
Row (Calories)
Thrusters (95/65)
Ca$h Out
25 Leg Raises
50 Mountain Climbers
25 Ab Mat Sit Ups
50 Flutter Kicks

160119

Strength
Clean 3x3@70%
WOD
3RFT
15 Alternating Arm Kettlebell Snatch (70/53)
15 Calorie Row
15 Kettlebell Sumo Deadlift High Pull
15 Box Jumps (24/20)

160118

Strength
Back Squat 3x5@70%
WOD
A) 3 RDS
60 Double Unders
30 Ab Mat Sit Ups
15 Supermans
B) 4x400m; Rest 1min Between Sprints

160116

WOD

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

160115

SKILL

Strict pullups, kipping pullups, butterfly pullups 

WOD

25m AMRAP
Teams of 3
7 Burpees
7 Box Jump Overs (24/20)
7 Toes to Bar
7 Dumbbell Thrusters (45/35)

Note: one person works at a time.

160114

Strength

• Snatch 3x4@65%

WOD

• RX
• 3 Rounds
• 15 Power Snatch (115/75)
• 15 Calorie Row
• 15 SDLHP (115/75)
• 15 Box Jumps (24/20)
• Levels 2/1
• 3 Rounds
• 15 1-Arm KB Snatch (Alternating Arms Every Rep)
• 15 Calorie Row
• 15 KB SDLHP
• 15 Box Jumps (24/20)

160113

STRENGTH
Deadlift 3x8@65%
WOD
3 Rounds of:
5M AMRAP
3 Front Squats (155/105)
6 Lateral Bar Burpees
9 KBS (70/53)
Rest 2 minutes