Archive for ‘December, 2014’

Tuesday

8:30 Crew on the 50/50/50 WU Dynamic WOD With a Partner…. 1 Works/1 Paces Amrap 10 mins Deadhang Pull-ups/200m Run Pacer 3 mins off Amrap 10…

Monday

Action Shot from last Saturday. WU 5 Min Med Ball Toss Review of Bench Press 8 Mins to work up to a Heavy/Challenging set of 5…

Friday

We are starting the second cycle of the Max Effort Black Box Monday & Fridays. The lifts for this month are Back Squat, Bench Press &…

Thursday

WU 5 Burpees at each end of the gym Bear Crawl Down Reverse Bear Crawl Back Walking Lunge Forward Down Reverse Lunge Back Plank Walk Right…

Wednesday

WU 5 Min Med Ball Drills (OH, WB, Granny, R, L) Power Snatch Drills with Bar or PVC High Pull Muscle Snatch Snatch Balance Hang Power…

Tuesday

WU Dynamic WOD In 3 mins Complete 1 of the following (rotating) Row 200M Ski 150M 2 Laps Gimme Gimme With the remaining time chip away…

Monday

WU 200m Run 6-1 KB Swing Med Ball Clean Wallball Push-up 200m Run Power Clean Review 8 mins Work up to a Heavy/Challenging Single Power Clean…

Friday

Bet you didn’t know this is an Olympic Sport! So Rad WU Burpee B-Ball Strict Press Review 8 mins to Warm up to a Heavy/Challenging starting…

Thursday

WU 5 Min Double Under/ Jumprope Practice 5 min Ground to OH Med Ball WOD Ascend/Repeat Back to 1, Ascend, Repeat Back to 1 etc. 1…

Wednesday

WU 1-5 KettleBell Headcutter 1 Arm KB Swing (side) Lunge Dislocate (side) Snatch Drills from the Hang with Bar or PVC High Pull Muscle Snatch Overhead…