August 28, 2017

STRENGTH 

BACK SQUAT 

4X4@80%

METCON 

FOR TIME

400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

 

Fitness or Scale

A.
Four sets of:
Front...

August 25, 2017

STRENGTH 

Bench Press 

4x15 @60%

METCON 


Teams of 2-3
5:00 at each station:
Prowler Push - 100ft each AHAP
Hand over Hand Sled Pull - 100ft each
Calorie Bike - :30 sec each
Tire Flip or DBall Clean - 3 each
Farmers Carry - 200 ft each

**keep switching until 5 minutes are up

Some o...

August 24, 2017

STRENGTH

6 min EMOM 

3 Deadlift+2 Power Clean+2 Front Squats

@80% of Power Clean  

METCON

Vanessas Birthday WOD 

30 min AMRAP 

8 Deadlifts #185/105

24 KB Swings #45/30

87 Double Unders 

August 23, 2017

METCON

WARRIOR WEDNESDAY 

Hidalgo

For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans #135/95
20 Box Jumps #24/20
20 Overhead Walking Lunges #45/25
20 Box Jumps 
20 Squat Cleans 
2 Minutes Rest
2 Mile Run 

August 22, 2017

STRENGTH 

Pendlay Row 

4x15

METCON

Karla's Birthday WOD

8 Clean n Jerk #155/105

21 Handstand Push Ups 

71 Wall Balls

46 Burpees Over The Bar 

71 Air Squats

21 Wall Balls

8 Clean n Jerks 

August 21, 2017

STRENGTH

Front Squat 

4x15@60%

10 cal assault sprints between sets

***remember it's a sprint!

METCON 

5 rounds 

10 Strict Pull Ups 

20 Hand Release PushUps 

30 Kettlebell Swings #45/30

40 Jumping Lunges

** if unable to do STRICT, use bands for assistance or do inverted rows

CORE 

2...

August 19, 2017

METCON 

800m Run

Then...

10 MIN AMRAP

10 burpees

4 Heavy DBall over Shoulder

1 Rope Climb

Rest 3 minutes

3 ROUNDS of 

2 rounds of Cindy

1 round of DT 

August 18, 2017

METCON 

9 min AMRAP 

9 Deadlifts #185/115

9 T2B/ K2E

9 HandRelease PushUps

Then...

28-22-16-10

Push Press #115/75

Abmat Sit Ups

DB Snatch #55/25-35

*Everytime you throw DB. 3 Burpee penalty 

August 17, 2017

METCON 

30-20-10

Back Squat #135/95 (from the floor)

Dips (bench/bar/paralletes)

Then..

100m sled pull backwards

 Then...

3 Rounds:
40/25 Calorie Row/Bike
100 Double Unders
200 Meter Farmers Carry (70’s/45) 

Heavy sled 2 45s ...Light sled 1 45 + 15s

August 16, 2017

METCON

WARRIOR WEDNESDAY 

WITTMAN

7 Rounds For Time
15 Kettlebell Swings (55/35)
15 Power Cleans (95/65 lbs)
15 Box Jumps (24/20) 

STRENGTH 

Pendlay Row

4x10

15 Ring Rows between sets

Barbell Bicep Curls 

4x10 

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