January 26, 2018

Warm up 

Coach Led 

Strength / Skill

14 min EMOM ( Primer) 

Every 2 minutes 

15 SDHP 

10 Burpees 

Workout 

"Death by Ground 2 Overhead"

Male - 135#

Female - 85#

Min 1 - 1 rep 

Min 2 - 2 reps 

Min 3 - 3 reps 

Etc.... Until you cant perform the amount of reps in the minute.

Free Commun...

January 23, 2018

Warm up

Coach Led 

Strength / Skill

Back squats 

4 x 3 @ 85% 

Workout of the day

12 dead lifts 95/65# (UB)

8 Hang power cleans (UB)

6 overhead squats 

3 rounds for time 

January 18, 2018

Warm up

Coach Led

Strength / Skill

5 x 2 push press 

Workout of the day

8 min amrap 

6 thrusters 95/65#

6 chest to bar pull ups

January 12, 2018

Warm up 

Coach Led 

Strength / Skill

Build a heavy double power clean

- Start light work on speed

- Fast elbows 

- Keep midline tight 

- Catch at a 1/4 to 1/2 squat position 

Workout of the day 

12 minutes to accumulate as many rounds and reps as possible 

8 Overhead squats 95/6...

January 9, 2018

Warm up 

Coach led 

Strength / Skill

Back Squats 

3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%

Workout of the day 

60 sit ups 
5 power cleans 135/85#
50 sit ups 
7 power cleans 
40 sit ups 
9 power cleans 
30 sit ups 
11 power cleans 
20 sit ups 
13 power cleans 
10 sit...

January 8, 2018

Warm up 

Coach Led 

Strength / Skill

Back Squats 

3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%

Workout of the day 

13 minute AMRAP 

100 double unders (300 singles ) 

50 Wall balls 20/14#

20 Power cleans 135/95#

Below parallel !!!!

January 4, 2018

Warm up 

7 min of continuous work 

200m row

3 worlds greatest stretch 

10 air squats 

Strength / Skill

Push press

2-2-2-2-2 

work up to a heavy set of 2 

Workout of the day 

100 wall balls 20/14#

Every 20 reps you will perform 15 burpees 

For time with a 12:00 min CAP 

January 2, 2018

HAPPY NEW YEAR!! GOOD LUCK WITH EVERYTHING
 

Warm up 

Coach Led 

Strength / Skill

Back Squats 

8 @ 65% 

6 @ 75% 

10 @ 80%+

6 @ 80%

4 @ 85%

Workout of the day 

21-15-9 

Thrusters 95/65#

KB swings 53/35#

For time 

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