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Motivational Monday… 10/20/14

Posted by on Oct 19, 2014 in WOD | 1 comment

brucelee

Barbell

Tempo back squat

2×3 @ 75%
1×3 @ 80%

Beginner:
3×5 back squat – heaviest possible

* Weighted strict pull ups

8-7-6 – Ascending weight per set

*Work between back squat sets

Metcon

AMRAP 4:00

10 thrusters 45/35
30 double unders

Rest 2:00

AMRAP 4:00

10 hand-release push ups
10 ball slams HEAVY

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Flashback Friday… 10/17/14

Posted by on Oct 16, 2014 in WOD | 3 comments

motiv

Barbell

Pause front squat

4×3 @ 75%

Beginner:
5×3 front squat – heaviest possible

Metcon

5 rounds for time of:

10 alternating KB/DB snatch (5L/5R)
10 lateral burpees
100 meter sprint (50m turnaround)

The Blaster

A.
Front Squat
5×3 AHAP

B.
5 rounds:
10 kb swings
200m row

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Throwback Thursday… 10/16/14

Posted by on Oct 15, 2014 in WOD | 0 comments

weakness

Barbell

3 position snatch (high/knee/floor)

Build to a 1RM

Then

3×1 @ 85%

Beginner:
5×3 power snatch – heaviest possible

Skill

Rope climb practice

Midline

Accumulate 20 reps for quality of:

Parralette shoot-throughs

Speed and Endurance

15-20min skills & drills

2x2miles (5min rest between each)

Cool down/Stretch/Mobility
Like

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Wayback Wednesday… 10/15/14

Posted by on Oct 14, 2014 in WOD | 0 comments

inspirational-motivational-quotes-44

Barbell

Push press

5RM

Then

3 @ 85%
3 @ 90%
3 @ 95%

*Percentages based off of 5RM

Metcon

AMRAP 10:00

10 CTB pull ups
15 ring dips
30 double unders

The Blaster

A.
Press
3×5 AHAP

B.
10-9-8-7-6-5-4-3-2-1:
pull-ups
burpees
box step-ups

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Taco Tuesday… 10/14/15

Posted by on Oct 13, 2014 in WOD | 6 comments

rag

Barbell

3 position clean (High/knee/floor)

Buid to a 1RM

Then

2×1 @ 90%

Beginner:
5×3 power clean – heaviest possible

Metcon

For time:

21 power cleans 155/105
21 box jump overs 24″/20″

15 power cleans 185/125
15 box jump overs 24″/20″

9 power cleans 205/145
9 box jump overs 24″/20″

Speed and Endurance

15-20min skills & drills

A.
2x100m pulls
2x100m low pulls
(Not for time. Rest as needed)

B.
3x400m,300m,400m
(1:30rest between intervals & 4min rest between sets)

Cool down/Stretch/Mobility

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