• 515

Friday 7.31.15

WORKOUT OF THE DAY:

STRENGTH:  P Clean 5.4.3.2.1

WOD: [ KB Annie ]

50-40-30-20-10
KB
Sit-up

12 min cap

L1-53/35
L2/M-44/26
L3-35/18, 1/2 Sit-ups

Core Buy-Out: 4 x 12 good mornings (95/65), rest 90sec between

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On: July 30, 2015| By: | Comments: 0
  • games

Thursday 7.30.15

WORKOUT OF THE DAY:

STRENGTH: None

WOD: [ 5 min stations ]

1 min transition between stations.

1-Tire Drag Backwards (45/25)- Max Cones (15ft Apart)
2- Plate OH Carry (45/25)- Max Cones
3-Prowler (140/90) Max Cones
4-Tire Flip (Max Flips)
5-Walk Lunge Max Cones
6-Stones (Max Reps)

Core Buy-Out: Rest day

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On: July 29, 2015| By: | Comments: 0
  • michelle

Wednesday 7.29.15

WORKOUT OF THE DAY:

STRENGTH:B Squat 3.3.3.3.3. Building  SS w/ 3-5 Strict Pull-ups Between each set

WOD: [ Arbor  ]

15 Burpees
15 Pull-ups
150m Run
x 4 rds
14min Cap

L1-rx
L2/M- Banded Pull-up12 Burpees
L3- V-row,10 Burpees

Core Buy-Out: 4 x 1min Wt Hover, harder version then last week

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On: July 28, 2015| By: | Comments: 0
  • dave

Tuesday 7.28.15

CONGRATULATIONS COACH DAVE! You are an IRONMAN!
WORKOUT OF THE DAY:

STRENGTH:Max Strict HSPU (1 or no abmats)
-or-
ME Strict Shoulder Press
Men-95 or 65
Women-65 or 45

WOD: [ DT  ]

5 rounds of-
12 DL
9 Hang P. cleans
6 Push Jerks

12min Cap

TT, MC-155/105, 135/95
L1-155/105
L2/M-115/80
L3-95/55

Core Buy-Out: 4 x 25 Arch Bodies

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On: July 27, 2015| By: | Comments: 0
  • 915

Monday 7.27.15

Re-Test Day!!
WORKOUT OF THE DAY:

STRENGTH: Re-Test

WOD: [ OLY Total ]

Snatch 1RM

Clean & Jerk 1RM

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On: July 26, 2015| By: | Comments: 0