05-11-2020

WOD:
400m Run
21 Deadlifts 225/155
21 HSPU
400m Run
15 DL
15 HSPU
400m Run
9 DL
9 HSPU

05-08-2020

Hang Power Clean
8@45%
5@55/65%
3@75%

WOD:
6′ EMOM x 3 Rounds
4′ Work:
500m Row
50 DU / 150 Singles
Max Burpees in Remainder of Time
Rest 2′

05-07-2020

Skill: Strict Press
8@45/55%
6@65%
4@75%
Max @85%
*5 Ring Rows After Each Set

Metcon: 15′ AMRAP
200m Run
7 TTB / 10 Knee to 90
7 STO

05-06-2020

Skill: Deadlifts
5@45/55/65/75%

WOD: The Chief
3 Min AMRAP
3 Power Cleans 135/95
6 Push ups
9 Airsquats
Rest 1 Min
Repeat for 5 Total Rounds

05-05-2020

Skill: Power Cleans
5@45/55/65%
3@75/85%

Metcon: 15′ AMRAP
25 DU / 50 Singles
20 Abmat Situps
10 Single DB Push Press (5 per Arm) 50/35
200m Run

05-04-2020

Back Squats:
8@45%
5@55/65%
3@75/85%

Metcon: “Jackie”
1
000m Row
50 Thrusters 45/35
30 Pull Ups

05-01-2020

Skill:
5 Rounds x 10 Reps
Bicep Curls
Tricep Extensions

WOD: 5 Rounds x 4MOM
10/15 Cal Assault Bike
Bike – Rig Walking Lunges
10 Pullups
Rig – Bike Walking Lunges

**See Member FB Page for Home WOD.

04-24-2020

Gym WOD:
Skill: Power Cleans
8@50%
5@60/65%
3@70/75%

WOD: Alternating EMOM / 5 Rounds
1. 1 Power Clean 75%+ (add weight each round)
2. 10 TTB

Home WOD:
Skill:
4 Rounds x 6 Reps/Side
Front Rack Lunges
Strict Press

WOD: 10 AMRAP LADDER
2-4-6-8-10….
Hang Power Clean (R)
V Ups/Tuck Ups
Hang Power Clean (L)
Goblet Squats

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03-30-20

Skill:
1-2-3-4-5
Hollow Rock
Tuck Up
V Up
V Hold (5 seconds each round)

Skill Notes:
1 Hollow Rock, 1 Tuck Up, 1 V up, 5 second V Hold
2 Hollow Rock, 2 Tuck Up, 2 V up, 5 seond V Holdand so on….to 5’s
**Keep the core tight and make a little bowl for the hollow rocks….push the small of the back into the ground.

Metcon:
10′ AMRAP Ladder
2-4-6-8-10…..
Ground to Overhead
Burpees
Front Squat

Metcon Notes:
*Use your plate or ball for ground to overhead and front squats. If you haven’t picked up equipment yet, text me! Remember if you are using the plate, your elbow “pits” will face out at the bottom, then flip the plate to get overhead.*Chest to deck and jump clap finish on the burpees.*You may squat clean the first front squat on each round. Otherwise, clean it, squat deep and stand up nice and tall….KEEP YOUR CHEST UP!

As always, WARM UP before you work out. Reach out if you have questions or comments – we can Facetime for a “form check” if you need one!!!