Username:

Password:

Forgot Password? / Help

Blog

0

FRIDAY, AUGUST 2

WARM UP

500 meter row

3 rounds

10 hang power cleans

10 front squats

10 push presses

30 second samson stretch

WOD

Every minute on the minute for 12 minutes

3 push presses @80% 1RM strict press

then

"Cindy"

As many rounds as possible in 20 min:

5 Pull-ups

10 Push-ups

15 Squats

0

AUGUST 1, 2013

WARM UP

400 meter run

3 rounds

10 hang power snatches

10 overhead squats

10 snatch balances

30 second calf stretch

WOD

Max Height Box Jump

then

3 rounds for max reps

1 minute box jumps @24/18

1 minute KB swings @53/35

1 minute burpees

1 minute rest

0

WEDNESDAY, JULY 31

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats

10 inch worms

30 second squat stretch

WOD

Pick two movements you need to work on

Every minute on the minute for 20 minutes

On the odd minutes work on movement 1

On the even minutes work on movement 2

Work at a pace that allows for focused and attentive practice

0

TUESDAY, JULY 30

WARM UP

500 meter row

3 rounds

10 push ups

20 lunges

30 hollow rocks

30 second samson stretch

WOD

Shoulder press 20 reps @80%

Every time you rack or drop the bar do 15 strict pull ups

then

AMRAP in 20 minutes

400 meter run

8 handstand push ups

10 chest to bar pull ups

THIS GUY.
0

MONDAY, JULY 29

WARM UP

500 meter row

3 rounds

10 hang power cleans

10 front squats

10 good mornings

30 second pigeon stretch

WOD

Clean

Find your 1 rep max.

then

5 rounds for time

5 cleans (yes, you must squat) @155/105

15 wall ball @20/14

 
0

SATURDAY, JULY 27

WARMUP

500m row

3 rounds

10m walking lunge

10 burpees

10 back extensions

1 minute squat

1 minute plank

 

WOD

10 Rounds

20 sec Ball Slams

10 sec rest

20 sec Push-ups

10 sec rest

20 sec Sit-ups

10 sec rest

 
0

FRIDAY, JULY 26

WARM UP

500 meter row

3 rounds

10 hang power snatches

10 overhead squats

10 snatch balances

30 second chest stretch

WOD

Shoulder Press

Find your 2 rep max.

then

Weighted Pull-up

Find your 2 rep max.

then

5 rounds for time

200 meter run

5 wall walks

10 toes to bar

15 push ups

0

THURSDAY, JULY 25

WARM UP

400 meter run

3 rounds

10 wall squats

10 inch worms

30 hollow rocks

30 second squat stretch

WOD

Back squat 25 reps @75%

Every time you rack the bar = 10 box jumps @24/18 (Perform all box jumps AFTER you finish the squats)

then

10 rounds for time

3 squat cleans @155/105

7 burpees

 
0

WEDNESDAY, JULY 24

PIONEER DAY HOURS ARE 8am, 9am, and 10am ONLY!!!

WARM UP

500 meter row

3 rounds

10 hang power snatches

10 overhead squats

10 snatch balances

30 second pigeon stretch

WOD

4 rounds for time

400 meter run

15 thrusters @95/65

15 hang power snatches @95/65

 
0

TUESDAY, JULY 23

WARM UP

400 meter run

3 rounds

10 hang power cleans

10 thrusters

10 pass throughs

30 second chest stretch

WOD

8 rounds

3 strict presses @55% (move the bar QUICKLY!!)

3 strict pull ups (weighted if possible)

1 minute rest between

then

AMRAP in 10 minutes

10 push ups

20 overhead lunges @45/25 plate

30 sit ups