Workout of the Day
Friday 04.28.17
Skill/Strength/Buy-in: Deadlift Build to heavy doubles Team WOD: AMRAP 20 Increasing ladder by 2 2-4-6...... HSPU WBS T2B 1 person works, 1 person rests, 1 person holds plank. HAPPY WODDING!!
Thursday 04.27.17
Skill/Strength/Buy-in: Kipping practice/Goat work WOD: AMRAP 20 2 Rounds Cindy 3 Renegade Man-makers HAPPY WODDING!!
Wednesday 04.26.17
Skill/Strength/Buy-in: Press – 70%x3, 80%x3, 90%x3+ Close Grip Floor Press – 60%x8, 70%x8, 80%x6 WOD: 3 RFT 30 Double Unders 20 Kettlebell Swings 55/35 10 Hang Cleans 95/65 ***choose weights to stay unbroken HAPPY WODDING!!
Tuesday 04.25.17
Skill/Strength/Buy-in: Push Jerk practice Partner WOD: 2 Rounds AMRAP 5 8 S2OH 115/85 8 Box Jumps -Rest 2 minutes- AMRAP 5 8 Pull-ups 8 OHS 115/85 -Rest 2 minutes- HAPPY WODDING!!
Monday 04.24.17
Skill/Strength/Buy-in: Squat – 70%x3, 80%x3, 90%x3+ Straight Leg Deadlift – 60%x8, 70%x8, 80%x6 WOD: Barbell Conditioning “For The Glory” 30 Rounds, Every 10 Seconds: 1 Thruster (45/33) After the athlete completes the Thruster they will rest with the barbell locked...
Friday 04.21.17
Skill/Strength/Buy-in: Press – 65%x5, 75%x5, 85%x5+ Close Grip Floor Press – 50%x10, 60%x10, 70%x10 WOD: AMRAP 9 20 Ball Slams 10 Box Jumps HAPPY WODDING!!
Thursday 04.20.17
Skill/Strength/Buy-in: TBD WOD: Arnie With a single Kettle Bell 21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm Los Angeles County Fire...
Wednesday 04.19.17
Skill/Strength/Buy-in: Squat 65%x5, 75%x5, 85%x5+ Straight Leg Deadlift 10-10-10 {If you know your 1RM, 50%x10, 60%x10, 70%x10} WOD: 21-15-9 OH lunges 95/65 Wall Ball shots Dips HAPPY WODDING!!
Tuesday 04.18.17
Skill/Strength/Buy-in: Kipping practice WOD: Boston Strong Marathon Bombing Remembrance 5 RFT 4 Snatches 155/105 15 Chest-to-Bar Pull-ups 13 Burpees 400m run
Monday 04.17.17
Skill/Strength/Buy-in: Movement review/practice WOD: 32 Hokies 7 RFT 4 Squat Clean & Jerks 135/95 16 Deadlifts 135/95 32 Double-unders In remembrance for the 32 souls lost at the 2007 shooting at Virginia Tech.