Wednesday 21/01/06

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… 4×3 Hang Power Snatch* *Moderate-Heavy for all Sets (Score is Weight) B. WOD: AMRAP x 15 MINUTES 12/10 Cal Bike 9 Burpees Over the Bar 3 Hang Power Snatch (135/95)|(95/65)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc… […]

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Tuesday 21/01/05

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 5 SETS FOR MAX REPS 1:00 – Cal Row 1:00 – DB Up-Downs (35/20)|(20/15) 1:00 – Wall Balls (20/14)|(14/10) -Rest 1:00 b/t Sets- (Score is Reps)  

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Monday 21/01/04

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight)  B. Metcon: EMOM x 10 MINUTES 5 Back Squats (Athlete’s Choice)* 10 Toes to Bar *Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack. (Score […]

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Thursday 20/12/31

Dynamic Warm Up- Mobility Prepare for: A. Metcon: FOR TIME* 40 Slam Balls (30/20)|(20/10) 30 Burpees 20 Box Step-Up (30/24)|(24/20) 5 Wall Walks 1 Mile Run 5 Wall Walks 20 Box Step-Up 30 Burpees 40 Slam Balls *Weight vest optional (Score is Time)  

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Wednesday 20/12/30

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight) B. Metcon: 5 SETS ON A 2:30 RUNNING CLOCK… 8 Strict Press (95/65)|(65/45) 10 Push Press Max Double Unders in Remaining Time… -Rest :30 b/t Sets- (Score is Lowest Number of Reps)     […]

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Monday 20/12/28

Dynamic Warm Up- Mobility Prepare for: A. Strength: Deadlift 20 mins to build to a 2 RM B. Metcon: FOR TIME 27-21-15-9 Deadlifts (225/155)|(155/105) Cal Row (Score is Time)    

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Friday 20/12/18

Dynamic Warm Up- Mobility Prepare for: A. Strength: DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) B. Metcon: 4 SETS 10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy) 15 Strict Ring or Box Dips (:01 Pause […]

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Wednesday 20/12/16

Dynamic Warm Up- Mobility Prepare for: A. WOD: AMRAP x 20 MINUTES 40/30 Cal Bike 30 Sit-Ups 20 Reverse Lunges 3/3 Turkish Get-Ups (Athlete Choice)* *DB or KB option. (Score is Rounds + Reps) B. Finisher: 3 SETS FOR QUALITY 10 Slow Barbell Curls 10 Slow Bent Over Rows 10 Slow Reverse Curls (No Measure)   […]

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Tuesday 20/12/15

Dynamic Warm Up- Mobility Prepare for: A. Strength: E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score is Weight) B. WOD: THE CALI BEAR EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105)* Score is load. Please also note rounds completed. *Beginners should […]

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Monday 20/12/14

Dynamic Warm Up- Mobility Prepare for: A. Strength: BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) B. WOD: 12 min 3 ROUNDS FOR TIME 25 DB Front Squats (50/35)|(35/20) 15 Chest to Bar Pull-Ups […]

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