Monthly Archives: Jan 2015

Friday, January 30th

Strength: A) Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps B) Every 2 minutes, for 10 minutes (5 sets): Romanian Deadlift x 8-12 reps WOD: 8 min amrap: 30 Thrusters 115/75 Amrap burpee over bar in remaining time Competition...

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Thursday, January 28th

Performance and Competition are in red Strength: Make up a “Strength” you missed this week. Otherwise…. Three sets, not for time, of: Tempo Muscle-Ups/Transitions x 4-7 reps (Use bands, Jerk Blocks, Muscle Downs. Pause for 1...

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Wednesday, January 28th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink. Strength: 5 sets of: A1) Kettle Bell Front Rack walking lunge steps ×6 reps each leg Rest 20 sec A2) Bench Press ×5 reps Rest 20 sec A3)...

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Tuesday, January 27th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 2 minutes, for 12 minutes (6 sets): Segmented snatch deadlift x 3 reps (Pause for 2 seconds at mid shin, knee cap, and mid thigh) WOD: On a running...

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Thursday, January 20th

Performance and Competition are in red Strength: Make up a lift you missed from earlier in the week. Or… On the minute, for 14 minutes: Even Minute : 3-5 Weighted Pullups Odd Minute: 3-5 Weighted Dips WOD: 5 rounds  for time: -10...

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