WOD

Friday – 9-29-17

1. Strength Hang Clean (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Jerk the last rep NO FAILS *Further Scaling: Use a lesser percentage on the Clean. Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to...

Thursday – 9-28-17

1. Strength Good Mornings 3×20 @75/55lbs Rest as needed Feel that glute burn. Slow on the way down, fire the glutes and add some speed on the way up. The bar will be on your back for a while, get used to it. 2. Metcon 3 Rounds: 15 Handstand Push-Ups 21 Dumbbell Snatch...

Wednesday – 9-27-17

1. Strength Strict Press 2×10 Then 3 Reps every 2:00 for 12 Minutes AHAP The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing...

Tuesday – 9-26-17

1. Strength Hang Snatch (Below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week *Further Scaling: Use a lesser percentage on the Snatch. Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to...

Monday – 9-25-17

1. Strength Back Squat 5×5 @80% Control the weight on the way down and make sure you are in strong positions throughout the range of motion. You can use some bounce out of the bottom, but you shouldn’t need to rely on it for each rep. On the way back up, focus on that...

Friday – 9-22-17

1. Strength Hang Clean (below knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ Jerk the last rep NO FAILS *Further Scaling: Use a lesser percentage on the Clean. We are trying to re-wire your brain to move through very important positions that can otherwise be...

Thursday – 9-21-17

1. Strength Deadlift 3×3 These should be heavy but under control at all times. The sets are touch and go and the weight needs to be lowed back to the ground on the last rep. Like we always say, pretend your deadlifting in a library, no bouncing and no dropping. 2....

Wednesday – 9/20/17

1. Strength Back Squat 4×4 @87.5% Control the weight on the way down and make sure you are in strong positions throughout the range of motion. You can use some bounce out of the bottom, but you shouldn’t need to rely on it for each rep. On the way back up, focus on...

Tuesday – 9/19/17

1. Strength Hang Squat Snatch (below knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ Drop and Reset NO FAILS *Further Scaling: Use a lesser percentage on the Snatch. We are trying to re-wire your brain to move through very important positions that can otherwise be...

Monday – 9/18/17

1. Strength Press Grip Bench Press 5×5 Heavier than last time. 2. Metcon 2 Rounds: 100 Double Unders 50 Shoulder-to-Overheads, 95/65 lbs 25 Toes To Bars *Further Scaling: Less weight 2:1 singles AB Sit ups instead of TTB 3. Accessory Strict Ring Dips 3×8 3×6 3×4 Rest...

Friday – 9/15/17

1. Strength Strict Press 2×10 Then 3 Reps every 3:00 for 12 Minutes AHAP The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing...

Thursday – 9/14/17

1. Strength Double Kettlebell Sumo Deadlift 70/53’s 3×20 Rest as needed. *Further Scaling: Use KBs or DBs at any weight. Stand up aggressively and control the way back down into a perfect set up position each rep. 2. Conditioning 3 Rounds: AMRAP 4 Minutes 30/18...

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