Wednesday 1-16-19

Goat Day – (pick 3-4 things that need to be worked on and you’d like to get better at) We will do a 32 EMOM 8 ROUNDS OF: 0-1:00- Goat 1 1-2:00- Goat 2 2-3:00- Goat 3 3-4:00- Goat 4 Ideas: hspu, T2b, du’s, rope climb, oly lifts, your engine/cardio. Use this as a chance […]

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Tuesday 1-15-19

5x 20 Kb Swing 53/35 15 Wallball 20/14 Run 400 20 Lunges 15 Low Row Run 200 *goal is to pick loads you can do unbroken* ***keep moving with as little to no breaks***

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Monday 1-14-19

Front Squat: 3-3-3-3-3 Build to Heavy triple WOD: Gwen 15-12-9 Reps for Load Clean and Jerks (Unbroken) Rest as needed between sets

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Wednesday 1-9-19

20 EMOM Hang Power Snatch: 5-5-5-5 Power Snatch: 3-3-3-3 Overhead Squat: 5-5-5-5 Snatch Balance: 1-1-1-1 Squat Snatch: 1-1-1-1 Finisher 3 Rounds 10 lunges each leg 10 dB renegade Row 10 Kb Swing 10 dB Bench Press

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Monday 1-7-18

Big Sexy 5X 6 Deadlift 315/225 (70%) 6 Burpees 5 Cleans 225/155 (80%) 5 Chest 2 Bar 4 Thrusters 155/105 (60%) 4 Bar Muscle ups (jumping BMU)

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Friday 1-4-18

~15:00 Warm up. For Time (22:00 Cap) 50 Calorie Row 40 Bar Facing Burpees 30 Power Snatch 135/95 (~75%) 20 Squat Cleans (~65%) 10 Bar Muscle Ups (10 Strict C2b + 10 strict dips) Optional Finisher: (9-12:00) 3 Rounds Run 400 or Row 500 12-15 TRX Leg Curls 1:00 Plank

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Thursday 12-3-18

STATIONS 3:00 Max Effort Doubles (score divided by 5) 1:00 Rest 3:00 Max Effort Calorie Row 1:00 Rest 3:00 Max Effort Calorie SkiErg 1:00 Rest 3:00 Max Effort Calorie Assault 1:00 Rest 3:00 Max Effort Rope Slams 1:00 Rest Repeat with 2:00 Max Effort at each Station Repeat with 1:00 Max Effort at each station

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Monday 12-31-18

Monday Classes: 5,6,7 and 9:00am. 15:00 Warm-up 0-6:00: 2x 1:00 du score (take best of 2 attempts) Partner up and count one another’s du. 6:00-12:00: 2:00 M.E Sit up score: tennis balls Partner up count each other’s reps. Keep hips down! 12:00-14:00: 400m M.E timed Run 14:00-22:00: 8:00 Establish 1RM Back Squat 22:00-30:00: 8:00 Establish […]

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