Tag

Squats

28 October 2017

28 October 2017 Warm-up: 3 rounds:  Run Block, 20 Mountain Climbers WOD: 40:00 AMRAP: *Teams of : Run Block Buddy Carry or Carry an item like a SlamBall (trade between partners) 8x Rope Climb or 16x Pull-ups 80x Box Step up 20x Tire Flip (can be partner Flips, please return all tires
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27 October 2017

27 October 2017 Warm-up: 10 Rounds:  10 Double Unders (20 Singles) / 5 Burpees&Burpee Broad Jump (alternate) Strength: Bench Press: 5RM then, 4×5 @ 90% of 5RM WOD: Amrap 6: 10 DB snatch (55/35) – Please put Dumbbells back neatly on rack and under rack 5 box jump overs (24/20
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26 October 2017

26 October 2017 Warm-up:  Eastside Lap, Burpee Broad Jump Across Gym, 10 Jumping Air Squats Strength: Hang Squat Clean – 5-3-3-1-1-1 (Touch and Go for the First Sets) WOD: 5 rounds for Time: 10 Front Squats 15 Kettlebell Swings (53/35) 25 Double Unders (50 Singles) Cool Down: 3
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25 October 2017

25 October 2017 Warm-up:  1,000m row, 2 Rounds: 5x Inchworm, 12x Monkey Squat, 15x Russian Kettlebell Swing. Strength: Deadlift: 5RM then, 4×5 @ 90% of 5RM WOD:3 Sets: In 4:00 complete: 500/400m Row AMRAP in remaining time: 3x Power Clean & Jerk  (135/95) 3x Burpee over the bar. 2
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24 October 2017

24 October 2017 Warm-up:   800m Run to W Alabama, 3 sets: 1:10 Handstand Hold against wall, 10x Burpee. Strength: Strict Press: 5RM then, 4×5 @ 90% of 5RM WOD: 15:00 Ascending ladder: 2x Wall Ball (20/14) 2x Power Snatch (95/65) 2x Lateral Jumps over Bar (2/2/2, 4/4/4, 6/6/6, 8/8/8… C
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23 October 2017

23 October 2017 Warm-up:  5:00 Row, 2 Sets: 10x Air Squat, 20x Walking lunge, 10x Goblet Squats holding a light Kettlebell. Strength: Back Squat: Work to 5RM then, 4×5 @ 90% of 5RM WOD:  3 Rounds for max Reps : 5:00 AMRAP: Run Block, then, AMRAP of: 5x Pull up 10x Push up 15x Air Squa
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21 October 2017

21 October 2017 Warm-up:  3 Rounds:  5 Burpees, 10 Push-ups, 15 Air Squats WOD: For time: Teams of 2 (one person working at a time, except both must run together) 100 Double Unders (200 Singles) 200m run (to Audley) 100 KB swings (53/35) 200m run 80 Burpees 200m run 60 Box Jumps (24/2
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20 October 2017

20 October 2017 Warm-up:  10 Rounds:  10 Double Unders / 5 Burpees Strength: Deadlift – Work up to a One Rep Max WOD: Buy In: 20 Burpees 10-8-6-4-2 Hang Squat Cleans (135/95) 2-4-6-8-10 HSPU Cash Out:  Run Block Cool Down: Two Rounds:  30 Ab Mat Sit-ups, 20 Toes to Pole, 10 V-up
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19 October 2017

19 October 2017 Warm-up:  10:00 Row (alternating run block), then 2 Rounds: 10x Two for 1 Wall Balls (light), 10x Sit up with Wall Ball, 10x Overhead Squat with Wall Ball Strength: Front Squat: Work to 1RM (Estimated 17 Minutes) WOD: EMOM for 15:00: 3x Deadlift (225/185) every minute
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18 October 2017

18 October 2017 Warm-up: Eastside Lap, 15-10-5: Reps: DB Bench Press laying on ground, DB Bent over Row, 4 ct. Mt. Climbers. Strength: Bench Press: Work to 1 RM (Estimated 17 Minutes) WOD: For time: 10-1 Reps: 2x Calorie Row (20-18-16-14-12-10-8-6-4-2) Dumbbell Snatch ~Alternating~ (5
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