WORKOUT OF THE DAY – 1/9/17
Monday, January 9th 2017 Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top Conditioning 3RFT: 50 DU/ 100 SU 12 Burpees 21 Box Jumps, 24/20
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Monday, January 9th 2017 Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top Conditioning 3RFT: 50 DU/ 100 SU 12 Burpees 21 Box Jumps, 24/20
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Sunday, January 8th 2017 Closed – Rest Day
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Saturday, January 7th 2017 “Pheezy” 3 RFT: 5 Front Squats 165/125 18 Pull-ups 5 Deadlifts 225/155 18 T2B 5 Push Jerks 165/125 18 HRPUs
WORKOUT OF THE DAY – 1/7/17 Read More »
Friday, January 6th 2017 Strength 1RM Back Squat Power Snatch Climb to a heavy, not max Jerk Climb to a heavy, not max, single Split Jerk Conditioning AMRAP 18: 4 Bar Muscle-ups 8 Power Snatches (115/80#) 16 Box Jumps (24″/20″)
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Thursday, January 5th 2016 Conditioning “Open 13.4” AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Core Ab Trifecta
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Wednesday, January 4th 2017 Skills Double-under practice Conditioning AMRAP 15: 15 Wallballs (20/14#) 15 KB Swings (53/35) Stamina Conditioning EMOMx12: Odd: 12 TTB Even: 12 Thrusters (95/65#)
WORKOUT OF THE DAY – 1/4/17 Read More »
Tuesday, January 3rd 2017 Hang Squat Clean 3×3 at 70% – from mid-thigh Front Squat Triple at 80% Single at 90% Triple at 80% Single at 90% Triple at 80% Singe at 95% Conditioning For time: 21 – 15 – 9 DU Thrusters (95/65#) Directly into: 15 – 12 – 9 push-ups Hang Squat Cleans
WORKOUT OF THE DAY – 1/3/17 Read More »
Monday, January 2nd 2017 Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are from the ground Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Conditioning EMOMx15: Min 1: 10 RDL, 50% of best DL Min 2:
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Sunday, January 1st 2017 HAPPY NEW YEAR!!! Closed – Rest Day What are your goals for 2017?
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Saturday, December 31st 2016 New Year’s Eve WOD! Last WOD of the year…here comes 2017!
WORKOUT OF THE DAY – 12/31/16 Read More »