Tuesday June 27, 2017

Warm Up 

400 Meter Run

500 Meter Row

 

10 Minute

10 Hollow Rockers

5/5 Single Leg Deadlift

5 Push Ups

 

 

WOD 

21-15-9

OHS  95/55

Box Jump 24/20

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday June 27, 2017

Monday June 26, 2017

Warm Up

10 Minutes OTM

20 Doubles

10 Sec Handstand Hold

 

WOD

5 Rounds

2 Min Rest After Each Round

Score is total time

15 Deadlifts

10 Back Squats

5 Shoulder 2 Overhead 115/65

Posted in Uncategorized, Your Daily Workout | Comments Off on Monday June 26, 2017

Friday June 23 2017

5k row

or

20 min Max Cal and Dist Bike

Strenth

10×2 Overhead Squat

Posted in Your Daily Workout | Comments Off on Friday June 23 2017

Thursday June 22 2017

Warm Up

500m Row

20 Rev Hyperextension

20 Shoulder Pass Through

20 Push Up

 

Volume

14 Min EMOTM

Odd 3 Hang Snatch

Even 20 Double Unders

 

WOD

15 Box Jumps

15 Deadlift 135/95

15 Pull Ups

Compare 4-17-17

Posted in Uncategorized, Your Daily Workout | Comments Off on Thursday June 22 2017

Wednesday June 21, 2017

Warm Up

Coaches Choice

 

WOD

25 Minute AMRAP

400 Meter Run

5 Pull Ups

10 Burpees

15 Kettle Bell Swings

20 Sit Ups

Posted in Uncategorized, Your Daily Workout | Comments Off on Wednesday June 21, 2017

Tuesday June 20, 2017

Shoulder Warm Up

Skill
Ring layout
Skin the cat

WOD

7 min
10 Toe to Bar
10 Push Up

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday June 20, 2017

Tuesday June 20, 2017

Warm Up 

Shoulder Warm Up

 

Skill

Ring Layout

Skin the Cat

 

WOD 

7 Minutes

10 Toes to Bar

10 Push Ups

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday June 20, 2017

Monday June 19, 2017

Warm Up 

400 Meter Run

20 Air Squats

20 GHD Sit Ups

20 Push Ups

20 Pulls Ups

 

Strength

5 x 5 Front Squat

 

WOD 

4 Rounds

10 Power Cleans (135/95)

400 Meter Run

 

Posted in Uncategorized, Your Daily Workout | Comments Off on Monday June 19, 2017

Friday June 16, 2017

Warm  Up

Coaches Choice

 

WOD

4 Rounds

20 Overhead Squats (75/45)

20 Box Jumps

Compare to 10/31/16 & 8/11/16

Posted in Uncategorized, Your Daily Workout | Comments Off on Friday June 16, 2017

Thursday June 15, 2017

Warm Up

400 Meter Run

Mobility

 

WOD

100 Double Unders

50 Deadlifts

40 Hang Cleans

30 Push Press

20 Thrusters

10 Burpees Over Bar

100 Double Unders

Compare to  5/11/17

Posted in Uncategorized, Your Daily Workout | Comments Off on Thursday June 15, 2017