Archive for July, 2014

A) Push Press 5 – 5 – 5 – 5 – 5 B) Bench Row 3 X 10 C) For Time 20 – 15 – 10 – 5 Cal Row S2OH

A1) Kipping Work A2)Hollow Holds/ Hollow Rocks 30 sec B) 10 min EMOM 3 Position Squat Snatch (Hi-Hang, Hang, Full) C) Good Mornings 3 X 10 D) 8 Min AMRAP 5 Squat Snatch (Touch and Go) Max Unbroken C2B Pull-ups

A) Back Squat 5 – 5 – 5 – 5 – 5 B1) Hip Thrust 3 X 15 B2) Behind the neck Pull-aparts C) 3 rounds for time 15 Back Squats (unbroken, bar starts on ground) 15 Burpee Over Bar [blockquote style=”simple”]Reminder: Ladies, this Saturday at 10:30 come hit the ladies WOD followed by Brunch […]

A) 10 min EMOM Odd – DL X 5 Even – MU X 5 B) Diane 21, 15, 9 DL @225 HSPU

A) 10 min EMOM Odd – DL X 5 Even – MU X 5 B) Benchmark WOD Ladies Program A.) Turkish Get up  3/side B.) Skill: KB swing/KB Clean/KB Push Press WOD: (32 min total) 2 mins Clean & Press (alt arms every 5-10 reps) 2 min Run/Row 1 min Mountain Climbers 1 min Box […]

A) Clean and Split Jerk 5 X 2 B) External Rotation 3 X 15 C) 12 min AMRAP 3 Strict Pull-ups 10 Unbroken Hang Cleans (if broken start over) 6 Strict Pull-ups 10 Unbroken Hang Cleans 9 Strict Pull-ups 10 Unbroken Hang Cleans 12 ….. as far as you can get, pull-ups increase every round.

For time: 1000m Row 100 DU’s 10 Rope Climbs

A) 10 Min EMOM Odd – RFE Split Squat X 5 per side Even – Press X 5 B) 3 X 10 RDL C) Special Secret Squat WOD D) Prowler?

A) Snatch 5 X 2 B)For time: 15 T2B 15 Box Jumps 30 KB Snatches 600m Run 30 KB Snatches 15 Box Jumps 15 T2B Ladies Program Front rack KB squat x 15 Rest 60 sec L sit hold (hold as long as possible up to 30 sec) Rest 60 sec x 3 WOD: AMRAP […]

Recently I have been brought back to the reason why we started doing this stuff.  When I say we, I mean people. There was a time when I was working out only to be as big and strong as possible.  I was young and impressionable, I was in the gym only because I was unhappy […]