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20 Nov 2014
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11.21.14 FRIDAY warm up– run 800m Olympic: 3×3 Squat Snatch Strength: 3×3 Trap Bar Deadlift 3×3 Weighted Ring Muscle Ups 3×20 Barbell Shrug Metcon: Explode...
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20 Nov 2014
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11.21.14 FRIDAY "CHIP SHOT" 40 OHS…135/95 pounds 8 Rope Climbs 30 Burpee Bar Touches 8 Bar Muscle Ups (sub- 16 Pull Ups0 20 Hang Clean…135/95...
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18 Nov 2014
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11.19.14 WEDNESDAY warm up– 5min Airdyne Olympic: 3×3 Jerk Strength: 3×3 Push Press 3×3 Bench Press 3×12 DB tricep ext Metcon: Explode WOD
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17 Nov 2014
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11.18.14 TUESDAY warm up– 2×100 Double Unders Olympic: 3×3 Snatch Balance Strength: 3×3 Banded Deadlift 3×3 Bent Over Row Metcon: Explode WOD
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16 Nov 2014
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11.17.14 MONDAY warm up– Row 10-1 pulls under 1:25/1:40 rest 1min between sets Olympic: 3×3 Power Cleans Strength: 3×3 Thruster 3×3 Dips Metcon: Explode WOD...
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16 Nov 2014
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11.17.14 MONDAY "FRANNON BALL" 3 Rounds of: 3min AMRAP of: 15 Wall Balls…30/20 pounds…10/8 feet 15 Chest to Bar Pull Ups 3min Rest For Total...
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15 Nov 2014
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11.16.14 SUNDAY ENDURANCE– "CARPOOL" With a partner complete the following: 10 Rounds of: 400m Med Ball Run…20/14 pounds then: 10 Rounds of: 400m Run For...
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14 Nov 2014
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11.15.14 SATURDAY "PATTY CAKE" With a partner complete the following: 25min AMRAP of: 100m Sled Drag or Prowler Push (45/25 pounds on the Sled, 0...
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13 Nov 2014
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11.14.14 FRIDAY wamr up– Flight Simulator up to 35 Olympic: 3×3 Snatch Complex (complex= 1 High Hang, 1 Low Hang, 1 Squat) Strength: 3×8 Single...
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