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Monday 5.8.17

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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

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ACC Only – 9-10am

Open Gym 10-12pm

Saturday 5.6.17

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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

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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

Thursday 5.4.17

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Skill Work – Pick one or two of the following to work on:

Pistols – HSPU’s- L-Sit – Ring Dips – Stationary Dips – GHD Sit ups

Fitness Conditioning

Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (95/65)
400m Team Run

Sport Conditioning

Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run

Wednesday 5.3.17

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Strength Day!

Front Squat – Heavy Single
High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single

Tuesday 5.2.17

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Work up to a heavy single for the day (15 min)

Power Snatch + OHS

Fitness Conditioning

AMRAP 4:
18 Power Snatch
18 Burpee
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch
15 Burpee
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch
12 Burpee
Max Calorie Row

Sport Conditioning

AMRAP 4:
18 Power Snatch (75/55)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (95/65)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (115/80)
12 Burpee Pull-ups
Max Calorie Row

Competitor Conditioning

AMRAP 4:
18 Power Snatch (95/65)
18 Burpee Pull-ups
Max Calorie Bike
Rest 4:00
AMRAP 4:
15 Power Snatch (115/80)
15 Burpee Pull-ups
Max Calorie Bike
Rest 4:00
AMRAP 4:
12 Power Snatch (135/95)
12 Burpee Pull-ups
Max Calorie Bike

Monday 5.1.17

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Fitness Conditioning
2 RFT:
200m Run
26 Hand Release Push-ups
200m Run
26 KBS
200m Run
26 Ab Mat Sit ups
200m Run
26 Deadlifts 115/80
200m Run
26 Wallballs 14/10
200m Run
26 Box Jumps or Step Ups

Sport Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (50/35#)
400m Run
26 GHDSU (with coach approval)
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20″)

Sunday 4.30.17

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ACC 9-10am

Open Gym 10-12pm

Saturday 4.29.17

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Fitness Conditioning w/Partner
For time:
30 Burpees
200m Run (together)
15 Power Snatch
400m Run
15 Power Snatch
200m Run
30 Burpees

Sport Conditioning w/Partner
For time:
30 Burpees over Barbell
200m Run
15 Power Snatch (115/80)
400m Run
15 Power Snatch (115/80)
200m Run
30 Burpees over Barbell

Competitor Conditioning (SOLO)
For time:
30 Burpees over Barbell
200m Run
15 Power Snatch (135/95)
400m Run
15 Power Snatch (135/95)
200m Run
30 Burpees over Barbell