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Wednesday September 6, 2017

by Kristen September 6, 2017

Strength: Super Set DB Row 4×10; as heavy as possible Strict ring dip 4×10 30 second row for calories Rest Wod: 8x100m sprints Walk back

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Tuesday September 5, 2017

by Kristen September 5, 2017

Strength: Back squat 4×10 Then Strict press 4×10 As heavy as possible Wod: 21-15-9 Ground to overhead 135/95 Pull ups

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Friday September 1, 2017

by Kristen September 1, 2017

Strength: Front Squat 4×8 As heavy as possible Db press 4×8 As heavy as possible Wod: Tabata 8 rounds Work for 20 seconds; rest for 10 seconds Wall balls Rest 2 minutes Tabata Pull ups

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Thursday August 31, 2017

by Kristen August 31, 2017

Strength: Deadlift 4×8 As heavy as possible Db bicep curls 4×8 As heavy as possible Wod: 14 min amrap 15 hang power snatch 115/85 15 toes to bar 200m run

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Wednesday August 30, 2017

by Kristen August 30, 2017

Bent Over Row 4×8 As heavy as possible Weighted bar dips 4×8 As heavy as possible Wod: sprints 6x100m Walk back

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Tuesday August 29, 2017

by Kristen August 29, 2017

Back squat 4×8 as heavy as possible Strict press 4×8 as heavy as possible 30-20-10 Front rack lunges 95/65 Burpees

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Monday August 28, 2017

by Kristen August 28, 2017

Strength: superset Bench press 4×8 ahap Bent over barbell row 4×8 ahap Wod: 10 min AMRAP 10 ring dips 10 clean and jerk 135/95 10 pull ups

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Friday August 25, 2017

by Kristen August 25, 2017

20 minutes to establish a 1 rep max Bench press 8 rounds 4 front squat 185/115 8 bar facing burpees

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Thursday August 24, 2017

by Kristen August 24, 2017

20 minutes to establish a 1 rep max Power clean Make up a wod missed earlier in the week or work on a skill and mobility.

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Wednesday August 23, 2017

by Kristen August 23, 2017

20 minutes to find 1 rep max deadlift Wod: 1000m row 800m run

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