07.01.15 Wednesday

SKILL: Burgener Warmup Empty Bar WOD: Bear Complex (5 Rounds. Each Round = 7 Set) Power Clean Front Squat Push Press Back Squat Second Push Press *If form is excellent, Increase load after each round try not to set down bar between sets...

06.30.15 Tuesday

STRENGTH: Deadlift 70%x3,  80%x3,  90%x3 or more Last round, as many reps as possible Cycle 3, Week 2 WOD: 4 Rounds total of: 3 minute AMRAP: 5 Deadlifts (185/135) 10 Pushups 15 KBS (53/35) * 1 minute rest in between each round Continuous count for all 4 AMRAPs,...

06.29.15 Monday

STRENGTH: BackSquat 70%x3,  80%x3,  90%x3 or more Last round, as many reps as possible Cycle 3, Week 2 WOD: 4 Rounds for Time: 500 m row (sub 400 m run if rowers are full) 15 Shoulder to OH (115/85#) AP: 4 x 10 Hollow Body Rocks...

06.27.15 Saturday

Teams of 2 In 20min: partner 1: 200m Med Ball Carry (20/14#) Partner 2: AMRAP 5 Deadlifts (225/165#), 10 C2B , 20 DU/40 SU Partner 2 works the AMRAP while Partner 1 runs 200m w/ med ball. Partners switch after each 200m is completed and pick up where the other partner...

06.26.15 Friday

SKILL: Pull Up Work Beginner: Holds or Negatives 5×5 Intermediate: 3×5 strict Advanced: 3×5 weighted WOD: 25 Power Cleans (105/85#) 200m Run 25 Front Squats (105/85#) 400m Run 25 Front Squats (105/85#) 200m Run 25 Power Cleans (105/85#)...