Tag

Gain Muscle

21 July 2017

22 July 2017 Warm-up: 3 Rounds: 200m run to Audley, 10x 4 count Mt. Climbers, 5x Burpee- Pull up. Strength: Hang Squat Clean: 7-5-3-3-1 Each set to be done as heavy as possible. WOD:  20 min. AMRAP: 10x Wall Ball 20x Alt. DB Snatch (50/35) Run out the parking lot out to Audley/Branard
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20 July 2017

20 July 2017 Warm-up: 800m Run to W Alabama, 22-16-10: PVC Thruster, Single arm KB Snatch (half each side), Push Up. Strength: Strict Press: 7-5-3-3-1 Each set to be done as heavy as possible. WOD: 6 Rounds for time: 30x Double Under 10x Power Snatch (95/65) 10x Pull up Cool Down: 4 R
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19 July 2017

19 July 2017 Warm-up:  2 Rounds: 500m Row, 20x Barbell Good morning, 200m run to Audley, 20x Air Squat. Strength: Deadlift: 7-5-3-3-1 Each set to be done as heavy as possible. WOD: 3-6-9-12-15-18-21: Thruster (115/75) Slam Balls (30+/20+) and reduce weight to (95/65) for sets of 18 an
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18 July 2017

18 July 2017 Warm-up: Eastside Lap then 4 sets of 5 Front Squats/ 5 Press / 5 Back Squats / 5 Rack Press with an Empty Bar (Don’t drop Empty Bars) Strength: Back Squat: 7-5-3-3-1 Each set to be done as heavy as possible. WOD: 16 min. AMRAP: 6x Power Clean (135/95) 6x Shoulder to
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17 July 2017

17 July 2017 Warm-up:  400m Run to Branard, 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. 400m Run to JITB Strength: Close Grip Bench Press: 7-5-3-1-1 Each set to be done as heavy as possible. WOD: 16 min. AMRAP: 8x Box Jump 8x Burpees Ascending ladder of Kettlebell Swings by 3s.
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15 July 2017 – “Practicing for My Mommy is Stronger Than Your Mommy”

Warm-up:  Run Block, Bear Crawl through gym, Run Block, 30 Mountain Climbers WOD 1:  Partner WOD: 16 Minute AMRAP: 15 Wallballs (20/14/10) 12 Toes to Bar /12 Hanging Knee Raises Farmers Carry (53# KB / 50# DB) – across gym Each Partner must complete one of the tasks above then r
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14 July 2017

14 July 2017 Warm-up :1000 Meter Row, 3 rounds:  10 Front Squats, 10 Good Mornings, 10 Presses with an Empty Bar (DO NOT DROP EMPTY BARS) Strength:Deadlift: 7-5-5-3-1 Each set to be done as heavy as possible, adding weight each set. WOD: 5 Rounds: 300/200 Meter Row 20 Kettlebell Swing
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13 July 2017

13 July 2017 Warm-up: 10 Rounds:  10 Double Unders, 5 Burpees Strength: Squat Clean:  7-7-5-3-1-1, Adding weight each round to achieve a heavy 1 WOD:  “Nancy” 5 Rounds: 400 Meter Run to Branard 10 Overhead Squats (95/65)   Cool Down: Plank Holds:  3 Rounds:  1:00 on/o
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12 July 2017

12 July 2017 Warm-up: 800m Run to W. Alabama, 3 Rounds: 1 arm KB OH Carry across gym, switching arms, 1 arm KB OH Carry across gym, 10x Kettlebell Swing. Strength: Strict Press:  7-7-5-5-3-3-1 Each set to be done as heavy as possible, adding weight each set. (17 Minutes Max) WOD: 15 m
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11 July 2017

11 July 2017 Warm-up: Eastside Lap, 3 Rounds:  10x Push up, 10x DB Push Press (LIGHT), 20 Mountain Climbers Strength: Close Grip Bench Press: 7-5-5-3-1 Each set to be done as heavy as possible, adding weight each set. (16 Minutes Max) WOD: 15 min. AMRAP: 10x DB Thruster (35/20) 8x Box
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