Blog Search

Sunday 5.14.17

By: 0

ACC Only 9-10am

Open Gym 10-12pm

Saturday 5.13.17

By: 0

Partner Fitness Conditioning
50 Cal Row
50 Box Jump or Step Overs
50 Deadlifts 135/95
50 Wallballs 14/10
50 Push Ups
50 Wallballs 14/10
50 Deadlifts 135/95
50 Box Jump Overs
50 Cal Row

Partner Sport Conditioning
50 Cal Bike
50 Box Jump Overs (24/20″)
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20″)
50 Cal Bike

Friday 5.12.17

By: 0

Front Squat
(65%/3)3

Conditioning
“Nancy”
5RFT:
400m Run
15 OHS (95/65)

*Scale as needed.

Optional Midline Conditioning
50 GHDSU

Thursday 5.11.17

By: 0

Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

Fitness Conditioning

3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses
15 Deadlifts

Sport Conditioning

3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/20s)
15 Deadlifts (205/145)

Optional Gymnastics Conditioning
3 RFT:
50 Double-unders
15 Kipping HSPU

 

Wednesday 5.10.17

By: 0

Fitness Conditioning

21 – 15 – 9:
Row for Calories
Burpees

21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run

21 – 15 – 9
Bike for Calories
Kettlebell Swings (50/35)

 

Sport Conditioning
For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings 70/50
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run

directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the bar

Optional Midline
A.  6x:20 L-Sit hold (Rest as needed)
B.  3×1:00 D-Ball Bear Hug Hold (150/100)

Tuesday 5.9.17

By: 0

Power Snatch
(65%/3)3

Fitness Conditioning
AMRAP 15:
15 Box Jump or Step Overs
12 Push Ups
9 Power Cleans

Sport Conditioning
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)

Optional Midline Conditioning
3×10 Strict T2B
3×25 Hip Extensions

Monday 5.8.17

By: 0

Overhead Squat
Work up to a heavy 3 rep

Fitness Conditioning
3 Rounds:
10 Front Squats
20 Kip Swings or Ring Rows
100 Single-unders

Sport Conditioning
3 Rounds:
10 Front Squats (155/105)
20 Pull-ups
50 Double-unders

Competitor Conditioning
3 Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double-unders

Optional Midline
3 rounds, NOT for time:
15 GHDSU
10 Deadlifts (225/155)

Sunday 5.7.17

By: 0

ACC Only – 9-10am

Open Gym 10-12pm

Saturday 5.6.17

By: 0

Partner WOD

Fitness Conditioning
1 Mile Run
21 KB Swings (50/35)
21 Goblet Squats (35/25)
800 Meter Run
15 KB Swings
15 Goblet Squats
400 Meter Run
9 KB Swings
9 Goblet Squats

Sport Conditioning
1 Mile Run
21 KB Swings (70/50)
21 Goblet Squats (50/35)
800 Meter Run
15 KB Swings (70/50)
15 Goblet Squats (50/35)
400 Meter Run
9 KB Swings (70/50)
9 Goblet Squats (50/35)

Friday 5.5.17

By: 0

Deadlift – Work up to a heavy 5 rep

Fitness Conditioning
21-15-9:
S2OH (95/65)
Pull-ups or Ring Rows

Sport Conditioning
21-15-9:
Jerks (135/95)
C2B Pull-ups