min

Tuesday 6.23.2015

wodSTRENGTH15 min to find 2RM Hang Power Clean

CONDITIONING 3 Rounds for Reps: 1 min Burpees *1 min Rest* 1 Min Cal Row *1 min Rest* 1 min Power Clean 135/95 *1 min Rest*

Finisher 3 x 30 sec ME Sit Ups

COMPETITION 10 min Non-False Grip MU work 10 min Seated L-Sit Rope Climb work

Wednesday 6.17.2015

wodSTRENGTH15 min to find 3RM Front Squat

CONDITIONING 3 Rounds: 30 Russian KB Swing 53/35 20 Goblet Squat 53/35 10 Box Jumps 24/20

Finisher 150 Steps Walking Lunge

COMPETITION 1 mile Run for Time

Thursday 4.23.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @ 65%

CONDITIONING 8 min AMRAP: 10 Alternating DB Snatch 40/30  30 Double Unders

Finisher 800m Run

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Monday 9.22.2014

wod CONDITIONING "Fight Gone Bad" 3 Rounds for Reps 1 min at each station

Wall Ball 20/14 SDHP 75/55 Box Jump 24/20 Push Press 24/20 Row for Calories *1 min rest between rounds 

Monday 9.15.2014

wodSTRENGTHA. 12 Min EMOM:  3 Deadlifts @ 55% B. 100 Steps Walking Lunge (weighted if easy) 

CONDITIONING 10 Min AMRAP: 10 Back Squats 95/65 200m Run

Finisher 3 x 30 sec Wall Sits w/ medball 

COMPETITION 30 GHR 4 x 50’ Sled Drag