posts under Uncategorized category

07 Aug

Programming 8/7 – 8/12

Programming 8/7-8/12 Monday 8/7 SWOD – Back Squat + Slam Balls WOD – 10 RFT 10 Sit Ups 20 Double Unders (1:3) 3 Power Snatch (135/95) Tuesday 8/8 SWOD – Jerks + Push Ups WOD – 5min AMRAP 5 Burpees, 5 Strict Press (95/65) 2 Min Rest 5 Min AMRAP 5 Bar Facing Burpees, 5 […]

07 Aug

Programming 7/31 – 8/4

Programming 7/31 – 8/4 Monday SWOD: Pistol Skill WOD: “Kelly” 5 RFT 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Tuesday SWOD: Strict Press & Push Press WOD: 3 RFT 10 Deadlifts (275/175) 20 T2B/K2E 50 Double Unders (1:3) Wednesday SWOD: Front Squat & Strict Pull Ups WOD: 15 min. AMRAP 21 KBS […]

24 Jul

7/24 – 7/29

Monday WOD: “Eva” 5 RFT 800m Run 30 KBS (70/53) 30 Pull Ups Tuesday SWOD: Strict Press & Jerk WOD: Every 2 min. Till Failure 10 Push Ups 15 Sit Ups 10 Doubles/Single Unders *add 10 Doubles/Singles each round Wednesday SWOD: OH & Back Squat WOD: 12 min AMRAP 7 Ring Dips 10 Bar Over […]

24 Jul

7/17 – 7/21

Monday SWOD: Strict Press & Push Press WOD: “Annie” For Time 50-40-30-20-10 Double Unders Sit Ups Tuesday SWOD: Back Squat & Strict Pull Ups WOD: 12 min AMRAP 21 Bar Facing Burpees 15 HSPU 9 Cleans (135/95) Wednesday SWOD: Deadlift & Turkish Get Up WOD: For Time 800m Run 50 Push Ups 30 Box Jumps […]

24 Jul

7/10 – 7/14

Monday SWOD: Front Squat & OH Squat WOD: “Nancy” 5 RFT 400m Run 15 OH Squat (95/65) Tuesday SWOD: Strict Press & Jerk WOD: 5 Rounds Max Reps 2 min 10 Pull Ups / 7 C2B / 3 Muscle Ups 10 Deadlifts (225/155) Max Sit Ups *Rest 2 min. Wednesday SWOD: Pistol & Turkish Get […]

05 Jul

7/3 – 7/8

Monday SWOD: back squats & strict pull ups WOD: “Mary” 20 minute AMRAP 5 Handstand Push-ups 10 Pstol squats (alternating) 15 Pull-ups   Tuesday 10:00 am WOD: American Birthday Surprise   Wednesday SWOD: Push Press & Strict Press WOD: 5 min AMRAP 5 Strict Press (95/65) 10 Sit Ups 5 Bar Over Burpees *1 min […]

26 Jun

6/26 – 6/30

Monday SWOD: Strict Press & Jerk WOD: “Nicole” 20 min. AMRAP 400m Run Max Pull Ups *start new round when pull ups are broken, score = total pull ups Tuesday SWOD: Back & Front Squat WOD: 3 RFT (30 min. Cap) 60 Double Unders (1:2) 50 Sit Ups 40 KBS (53/35) 30 HSPU Wednesday SWOD: […]

19 Jun

6/19 – 6/23

Monday SWOD: “Isabel” 30 Snatches (135/95) WOD: 7 min. AMRAP 3 Sit Ups 3 KBS (53/35) *add 3 reps each round Tuesday SWOD: Back Squat & Strict Pull Ups WOD: 20 min. Clock 40 sec On, 20 sec Off HSPU Goblet Lunge (53/35) KB Snatch (53/35) Row for Cal *For reps/cal Wednesday SWOD: Strict Press […]

12 Jun

6/12 – 6/16

Benchmark Monday SWOD: Back Squat & Strict Pull Ups WOD: “Karen” For Time 150 Wall Balls Tuesday SWOD: Strict Press & Jerk WOD: 20 min. AMRAP 400m Run 30 Sit Ups 15 Ring Dips / HSPU *alternate dips & HSPU Wednesday SWOD: Snatch WOD: 2 RFT 40 KBS (53/35) 40 Pull Ups 40 Goblet Lunges (53/35) 40 Double […]

12 Jun

6/5 – 6/9

Benchmark Monday SWOD: Back Squat WOD: “Jackie” For Time 1000 meter row 50 Thrusters (45/35) 30 pull-ups Tuesday SWOD: Push Press WOD: 3 RFT 40 DUs (1:3) 30 Box Jump Overs (24/20) 20 Wall Balls * 3 burpees EMOM Wednesday SWOD: Deadlift WOD: 4x 5 min AMRAP 5 HSPU 5 Sit Ups 5 KBS (53/35) […]

© Copyright 2015