Blog Archive

Warm-up/WOD:
Eric’s choice!

STRENGTH:
Push press: 2 EMOTM x 10 minutes

Warm-up:
Wall walk: 2
Push-up: 5
Ball slam: 7
6 minute AMRAP

STRENGTH:
FSQ 5 x 5 E3M

WOD:
Run: 400 M
HSPU: 15 or sub-seated press with dumbbells
3 rounds for time

Warm up:
Lunge: 40’ with rotation towards forward leg.
Quadruped crawl: 40’
6 min AMRAP

STRENGTH:
DL 5 x 10 E3M

WOD:
Fight Gone Bad

Warm-up:
Coach’s choice

STRENGTH:
Press 5 x 3 E3M
WOD:
Row: 1000 M
Then…..
Dips: 12
BSQ (from the ground): 12 (155#/120#; 135#/105#; 115#/85)
5 rounds for time

Warm up:
Double under: 20
Sit-up: 12
6 min AMRAP

STRENGTH:
BSQ 5 x 12 E3M

WOD:
Tabata 20:10 x 8 rounds of each movement (complete 8 rounds of each movement before moving to the next)
DB thruster (35#/25#)
KB swing (53#/35#)
Ball slam (30#/20#)

Warm-up:
Strict pull-up: 3
Air squat: 5
Wall ball: 7
6 minute AMRAP
Then coach’s choice of mobility/stretching for 5 minutes.

STRENGTH:
RDL (Romanian deadlift)
5 x 2 E3M
After each set do 7 box jumps (30”/24”)

WOD:
HPSN: 15 (95#/65#)
OHS: 10
200 M Run
5 rounds for time

WOD:
Run: 400 M
PSN: 12 (115#/75#)
C2B PU: 12
3 rounds for time

STRENGTH:
OHS: 1 rep max weight for 20 consecutive reps.

Warm-up:
Coach’s choice

WOD:
Lunge 40’ w/ plate overhead (35#/25#)
Burpee to plate : 12
Lunge 40’ w/plate overhead
AMRAP: 12 minutes

STRENGTH:
SDL + Seated box jump to 30” box 10 x 2 OTM

Warm up:
Coach’s choice

WOD:
DL: 50 (135#/95#)
Burpee Over Bar: 40
FSQ: 30
HSPU: 20
Thruster: 10
For Time

STRENGTH:
PP 5 x 5 E3M

Warm-up:
Coach’s choice

WOD:
SDLHP:15 (115#/75#)
S2OH: 12
5 rounds for time

STRENGTH:
FSQ + Box jump(20/24) 5 x 10 E3M


1 2 3 4 130