1.26.17 Thursday

SKILL: Max Double Unders in 1:00. 3 Attempts *DU’s do not have to be unbroken* METCON: For total time: Run 400m 15 Box Jumps w. step down (24, 20) 10 Strict Pull-ups Rest 3:00 Run 400m 15 Box Jumps w. step down 10 Strict Pull-ups Rest 3:00 Run 400m 15 Box Jumps...

1.25.17 Wednesday

STRENGTH/SKILL: 3-4 Rounds: 1a) Sled Push 100m x 1 1b) Tire Flips x 5 METCON: For Time: 1000m Row Buy In: Then 3 Rounds of: 10 Push Ups 15 DB Push Press (35/20#) 20 BB Back Squats (95/75#) 25 KBS (44/35#) AFTER PARTY: Plank Holds 30 sec on/30s off x 4...

1.24.17 Tuesday

STRENGTH/SKILL: 3 Rounds of: 1a) Wide Stance Goblet Squat x 8-10. 1b) BB Curls x 8-10. 1c) Russian Twists w/ KB x 20. – Rest 30s between ea round. METCON: 3 Rounds of 30 work/30 Rest: 1a) Shuttle Sprints (length of floor=1 rep) 1b) KBS (53, 35) 1c) Jump Lunges...

01.23.17 Monday

STRENGTH: Power Clean: Work up to a 1RM. Rest 90s. WOD: “State of Mind” For time: 100 Double Unders (150 SU) 75 Wallballs (20, 14) 50 Pull-ups 25 Power Cleans (155, 105) 20:00min Cap QOD: Who’s going to win the...

1.21.17 Saturday

METCON: Teams of 3, AMRAP 7min: Station 1: 10 Burpees Station 2: Completes 5 Pull-ups/10 Russian KBS (53/44) Station 3: Rest *4min Rest between AMRAPS* Teams of 3, AMRAP 7min Station 1: 150m Sprint Station 2: Completes 5 Push Ups/10 DB Push Press (25/15#) Station 3:...