Month: June 2016

“Grace”

Strength 5 min. practice clean and jerks Warm-up Dynamic -Iron Crosses (x5 ea. side – hold :20) -Lateral High Knees 100ft. 50 Double Unders 25 Wall Ball 1:00 Hang from pull-up bar Workout of the Day “Grace” For Time. 30 Clean & Jerks (135/95)

Row/Sit-ups/Stone to Shoulder

Strength Hang power clean 3-3-3-3-3-3-3 Warm-up Dynamic -Inch Worms x10 -Figure Four Walk 100ft. 3 rounds 5 burpees 10 air squats 20 jumping jacks Workout of the Day Buy in – 500m Row (adv. 1,000m) 5 Rounds 30 Sit-ups 15 Stone to Shoulder Cash out – 500m Row (adv. 1,000m)

Burpees/KBS/Lateral Jumps/Push Press

Warm-up 3 min. – max rep double unders then… 30 Squats 20 Sit-ups 10 Push-ups Dynamic stretching Workout of the Day 20 min clock 5 Burpees EMOM for 5 minutes (adv. 10 burpees) Then… AMRAP 15 min 12 kbs (53/35) 9 lateral jumps 6 Push Press (from ground-135/95)

Happy Birthday Tami!

Warm-up Coach Choice Workout of the Day Tami B.’s BDAY WOD Buy in – 46 Sit-ups 5 Rounds 200m Run (Run 400m) 4 Decline Push-ups (HSPU) 6 Deadlifts (bodyweight) 4 Dips (Ring Dips) 6 Deadlifts (bodyweight) Cash out – 46 Sit-ups

Hang Squat Cleans/Double Unders

Strength Push press 3-3-3 work up to a 3 rep max Warm-up Row 500m 5 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats Workout of the Day 21-15-9 reps of: Hang Squat Cleans (115/75) Double Unders

Thrusters/Pull-ups/Run

Warm-up 8 min AMRAP 50 jump rope/20 double unders 15 sit ups Dynamic stretching Workout of the Day 10 rounds 5 Thrusters (115/75) 5 Pull-ups (chest to bar) 100 m run

Happy Birthday Julia!

Warm-up 2 Rounds 10 Slow Overhead Squats w/ PVC 15 Jumping Jacks 20 Deep Lunges Workout of the Day Julia’s BDAY WOD 17 min. AMRAP 6 Power Cleans (135/95) 18 Wall Ball (20/14) 19 Double Unders 9 Dumbbell Snatches (alternating) 9 V-ups (adv. GHD)

Scroll to Top

Sign Up to Get Your Free Trial

  • Date Format: MM slash DD slash YYYY
  • :

Sign up