Tag

Hero

20 November 2017

20 November 2017 Warm-up:  Eastside Lap, 2 rounds: 10x Goblet Squat, 10x PVC Overhead Squat, 20x Lunges. Strength: Back Squat: EMOM for 12 min. Complete: 3x Back Squat at 60%, you can work with a partner and alternate every 30 seconds.  Pull out the racks as well. WOD: 3 Rounds of 3 S
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18 November 2017

  18 November 2017 Warm-up: Run Block then  10 Rounds:  10 DUs/20 Singles, 5 Burpees WOD: 2 person team – Partner Completes Full Round then Alternate. 8 Rounds: 300/200 Meter Row 30 Double Unders / 60 Single Unders 20 Slam Balls (30/20) 10 Wall Ball (20/14) 5 Burpees Carry
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17 November 2017

17 November 2017 Warm-up: Sul Ross Run, 3 Rounds:  10 Jumping Air Squats, 20 Mountain Climbers Strength: Thruster from the Rack – 5-3-3-1-1-1 Work Capacity:  7:00 AMRAP: 7x Thruster (95/65) 7x Burpee over the bar *3:00 Rest 6:00 AMRAP: 7x SDHP (95/65) 7x Toe to Bar Cool Down:  A
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16 November 2017

  16 November 2017 Warm-up: 3 rounds:  Row 400 Meters, Bear Crawl Gym, 10 Push-ups, 5 Strict Pull ups Strength: Bench Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).   WOD: 5o Air Squats Run to W. Alabama 100 KB Swings (70/53
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15 November 2017

15 November 2017 Warm-up: Run to JITB 2 Sets: 10x Knee to Elbow, 10x DB Strict Press, 10x Burpees. Then 1:00 in the Handstand position against wall. Run to JITB Strength: Strict Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). WOD: 3 Se
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14 November 2017

14 November 2017 Warm-up: Sets: Blcck Run, Gym Walking Lunge, 15x Air Slow Air Squat. Strength: Back Squat: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). WOD: 12:00 Ascending ladder: 2x Power Clean (135/95) 2x Shoulder to overhead (135/95)
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13 November 2017

13 November 2017 Warm-up: 3 Sets: 30 DUs or 60 Singles, 10x Burpee Broad Jump, 10 Good Mornings with Empty Bar (Please do not drop empty bars) Strength: Deadlift: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). WOD: 20:00 AMRAP Run Block 10x
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11 November 2017

11 November 2017  Warm-up: Eastside Lap, 3 Rounds:  10 Mountain Climbers, 5 Burpees, 3 Slow Air Squats WOD: : Team WOD – 2 person teams AMRAP in 8:00 One athlete at a time: 5 deadlift, 5 thrusters, 5 ohs (95#/65#), then switch partners rest 2:00 AMRAP in 8:00 Parking Lot Sprint Relays
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10 November 2017 – “Happy 242nd Birthday U.S. Marines!!!!”

10 November 2017 Warm-up: Eastside Lap, then 3Rounds:  15 Hollow Rocks, 5 Burpees, Strength: Clean (Yes, Squat) – 1-1-1-1-1-1-1-1 (about 17 Minutes) WOD: 5 Rounds for time: 500/400m Row 30x Double Under (60 Singles) 6x Front Squats (165/115) 3 Burpee Broad Jumps Happy Birthday U
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9 November 2017

9 November 2017 Warm-up: 3 Rounds: Block Run, 5x Pull up, 10x Push up, 15x Sit up. Strength: Strict Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). Work Capacity: 3 Sets for max rounds, 2:00 Rest between sets. In 5:00 Complete: 400m Ru
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