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Tuesday October 25, 2017

by Kristen October 24, 2017

Strength: Back squat 5×2 3 sec pause As heavy as possible Strict Press 5×2 As heavy as possible Wod: Every 3 mins 11 jumping bar squats 45/35 11 burpees lateral over the bar

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Monday October 23, 2017

by Kristen October 23, 2017

Strength: Bench press 5×2 3 sec pause As heavy as possible Bent over row 5×2 Wod: 12 Min Amrap 12 Ring Dips 12 power cleans 95/65

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Friday October 20, 2017

by Kristen October 20, 2017

Strength: Front Squat 5×4 3 second pause DB Press 5×4 As heavy as possible Wod: 50 OHS 95/65 Every time you break 200m run

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Thursday October 19, 2017

by Kristen October 19, 2017

Strength: Deadlift 5×4 As heavy as possible Bicep curl 5×4 pause at 90 degree Wod: 7 rounds 5 shoulder to overhead 135/95 7 toes to bar

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Thursday October 19, 2017

by Kristen October 19, 2017

Strength: Deadlift 5×4 As heavy as possible Bicep curl 5×4 pause at 90 degree Wod: 7 rounds 5 shoulder to overhead 135/95 7 toes to bar

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Wednesday October 18, 2017

by Kristen October 18, 2017

2 mins max effort double unders Rest 2 Mins 2 Mins Max Effort Burpees Rest 2 Mins 2 Min Amrap 15 Double Unders /30singles 5 Burpees Wod: 10 dumbbell snatches 50/35 15 burpee box jump-overs 24/20 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee […]

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Tuesday October 17, 2017

by Kristen October 17, 2017

Strength: Back squat 5×4 As heavy as possible 3 sec pause at bottom Strict press 5×4 As heavy as possible Wod: Clean & jerks Ladder 135/95 Min 1: 1 c&j Min 2: 2 c&j Min 3: 3 c&j…. Increase your reps by one every minute until you can’t complete the proper rep scheme within the […]

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Monday October 16, 2017

by Kristen October 15, 2017

Strength: Bench press 5×4 3 second pause at the bottom Bent over row 5×4 As heavy as possible Wod: For time: 800m run 50 ring rows 50 push ups 800m run Ring rows and push ups can be broken up however to complete the 50 reps. Must run the 800m before and after the ring […]

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Friday October 13, 2017

by Kristen October 13, 2017

Strength: Front squat 5×6 As heavy as possible with 3sec pause at the bottom DB press 5×6 As heavy as possible 21-15-9 Power clean 155/105 Toes to bar

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Thursday October 12, 2017

by Kristen October 12, 2017

Strength: Deadlift 5×6 As heavy as possible 3 second pause under the knee on the way up Bicep curl 5×6 As heavy as possible 3 second pause at 90 degree on the way up to the curl Wod: 50 KbS 70/55 Every time you break 100du’s/300 singles

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