Friday 113012

Warmup: Bergener Warm-Up and Skill Transfer Exercises -then- 2 Rounds of… 10 – Junk Yard Dogs 10 – Up/Downs Workout of the Day SWoD: Chin Ups – 3 x Max Reps then WOD: 5 Rounds for time of… 10 – Power Snatch @ 75% 1RM 25 – Double Unders then […]

Wednesday 112812

Warmup: 30 – Burpees Workout of the Day MWoD: Shoulder and Back then WOD: 5 Rounds for time of… 10 – Push Ups 100 m Backwards Run 5 – Hang Snatch 115/75 (full squat) Elite WoD MWoD: Shoulder and Back Endurance WoD BIKE-long Interval “Tosh” 3 x (500m, 1k, 1 […]

Saturday 112412

“GET UP AFTER YOUR TURKEY!” Warmup: Coaches Choice!!! Workout of the Day SWoD: Bench – 3×5 (add 5 lbs to last workout) then WoD: AMRAP in 15 Minutes of… 4 – Turkish Get Ups – (2 each hand) – AHAP 10 – Pistols 10 – Hand Release Push Ups *If […]

Friday 112312

Warmup: AMRAP in 5 Minutes of… 5 – Burpees 10 – Barbell Press 15 – DU’s Workout of the Day SWoD: Power Clean – 5×3 – rest 60 sec. then Strict Chin Ups 5 x max reps – rest 60 sec. *alternate each movement then WoD: for time… 200 m […]