Tag

Squats

11 September 2017

11 September 2017 Warm-up: 10:00 Row / Assault Bike and Run with a partner (one person runs block, other rides or rows), 3 Rounds: 25m Bear Crawl, 12x DB Squat Snatch (6/6), 12x 1 Arm DB Strict Press (6/6). So, you only need one Dumbbell. Strength: Push Press: 5×5 AHAP. Work up to the
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10 September 2017

8 September 2017

  8 September 2017 Warm-up:  3 Rounds: Block Run, 10x Push up, 5x Deadhang Pull up, 25m Bear Crawl. Strength: Strict Press: 1 Rep Max (Estimated 17 Minutes) WOD: AMRAP 6 Minutes 6 Hang Squat Cleans (135/95) 12 Hand Release Push Ups Rest 2:00 Minutes AMRAP 6 Minutes 6 Back Squats
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7 September 2017

7 September 2017 Warm-up:  500m Row, 21-15-9: Wall Ball, Sit-ups with Wall Ball, Squat Cleans with Wallball Strength:  Deadlift: 1 Rep Max WOD: 4 Rounds for time: 10X Thrusters (95/65) 10 Pull-ups 50x Double Under Rest 1:00 Cool Down: 3 Rounds:  10 GHD Sit-ups, 20 Leg Levers
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6 September 2017

6 September 2017 Warm-up: 500 Meter Row, then 1 to 10 Push-ups/Pass Throughs Strength: Close Grip Bench Press: 1 Rep Max (Estimated 17 Minutes Max) WOD: “The Curfew” 4:00 Max Strict HR Push-ups Rest 1:00 then 11:00 AMRAP 6 Power Snatch (95/65) 9 Box Jumps (24/20) 6 Burpees
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9 September 2017

9 September 2017 Warm-up:  Eastside Lap, then 10 Rounds (yes, 10):  5 Burpees, 10 Double Unders (20 Singles) Teams of 3 AMRAP in 25 min 20# Wall Ball Carry (all 3 partners run, switch of ball as needed) around the block 60 Toes to Bar 60 Overhead Squats (135/95)(95/65)(75/45) 60 Burpe
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5 September 2017

5 September 2017 Warm-up: 800m Run to W. Alabama, 3 Rounds: 20x Mt. Climber, 15x Air Squats, 7x Broad Jump Strength: Back Squat: 1 Rep Max (Estimated 17-20 Minutes) WOD: For max rounds and reps, 2:00 Rest between AMRAPs: 5:00 AMRAP: 6x Deadlift (135/95) 10x Goblet Squat (55/35) 5:00 A
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4 September 2017 – “Harvey”

2 September 2017

1 September 2017

1 September 2017 Warm-up : 3 Rounds: 200m Run, 10x DB Snatch (5/5), 10x Push-up, 5x Burpee Strength: Strict Press:  3-1-1-1 Each set to be done as heavy as possible. Stamina (don’t post on board, just for reference): 4 Rounds, not time: 10x Strict Handstand Push up, 100m Overhea
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