Friday 8/29

Posted: August 29, 2014 in WOD
Strength

Back Squat (80% 1 RM- Same as last week)

4×3

Clean- 3 Count Hold at Bottom

6×2

WOD

“Simple Grace”

15 Min EMOM

Clean & Jerk

2 Reps

Thursday 8/28 OPEN GYM

Posted: August 28, 2014 in WOD

Come in and make up any workout you may have missed or one you would like to work on. This is a great time to come in and work on some mobility!

Wednesday 8/27

Posted: August 27, 2014 in WOD
Strength

Front Squat (70% 1 RM)

4×3

Clean High Pull (Goal 1 RM- Same as Last week)

4×3

Clean (75 % 1 RM)

6 Min EMOM

1 Rep

WOD

5 Min AMRAP

4 Burpees

3 Pull Ups

2 Hang Power Cleans (Light)

 

Tuesday 8/26

Posted: August 26, 2014 in WOD
Strength

Push Press ( Strict Press 1 RM)

4×3

Deadlift (75% 1 RM)

3×3

WOD

For Time

1500 M ROW

2 min Rest

1200 M Run

 

Monday 8/25

Posted: August 25, 2014 in WOD
Strength

Back Squat (75% 1 RM)- Same as last monday

4×3

Snatch High Pull ( Goal 1 RM)

3×3

Snatch (80% 1 RM)

6 Min EMOM

1 Rep

WOD

30,20,10,5

Lunges

DU Unbroken (5 Burpee Penalty) (If doing singles, it’s 60,40,20,10)

ABMAT

(10 Min Time Cap)

 

Sunday 8/24 REST DAY

Posted: August 24, 2014 in WOD

Get some rest and get ready for another awesome week!

Saturday 8/23

Posted: August 23, 2014 in WOD
Partner WOD

Come in and get a great workout in before you start your weekend!

Friday 8/22

Posted: August 22, 2014 in WOD
Strength

Back Squat (80% 1 RM)

3×3

Clean & Jerk (65%)

7 Min EMOM.

1 Rep

WOD

4 Rounds for Time

5 Box Jumps

5 Burpees

5 Air Squats

100 M Run