Tuesday 10.6.15 WOD
Dynamic Effort Lower Mobility Lifestyle Challenge – Day 6 Strength Back Squat (6×3 @ 60% Tempo 2-1-1-0) WOD “Quantum of Solace” 3 Rounds 90sec. SDHP 90sec. Front Squats 90sec. STOH 90sec. Rest **75,55 across all movements **Score total reps $ Out 3×12 DB Leg Raise ___________________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details […]
Monday 10.5.15 WOD
Max Effort Upper Mobility Strength Press Complex (1RM: Push Press + Power Jerk + Split Jerk) **Take from rack. Build to a heavy single complex WOD “Moonraker” 3 Rounds each for Time 400 Meter Run 14 Alternating DB Snatch (60,45) 7 Ring Muscle Ups **7 MU = 7 C2B+7 Ring Dips **20min time cap $ Out […]
Sunday 10.4.15 WOD
Explosive Strength Mobility Lifestyle Challenge – Day 4 Explosive Strength Depth Jump for max height (Score highest jump in inches ) Step off box at knee height **Max height or step off 30″ WOD “The Living Daylights” 50 Push Press (95,65) 50 T2B 50 Front Squats (95,65) 50 Russian Twists (45,35) 50 Hang Power Cleans (95,65) […]
Saturday 10.3.15 WOD
Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details Mobility Lifestyle Challenge – Day 3 Mobility WOD “For Your Eyes Only” Teams of 2 50-40-30-20-10 Bench Press (95,65) Row for Cals KB Swings (55,35) **25min time cap $ Out Have a great weekend!
Friday 10.2.15 WOD
Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details Max Effort Lower Mobility Strength Hang Clean (2RM – Hang Squat Clean) **complete as EMOM Warm Up: Min 0-5, Every 60sec Build: Min 5+, Every 90 sec. WOD “You only live twice” 100 (95,65) **Every time the bar touches the ground complete 6 box overs (20,20) […]
Thursday 10.1.15 WOD
Announcement Lifestyle Challenge Starts today! Click Here for more details Dynamic Effort Lower Mobility: Day 1 Lifestyle Challenge Strength Push Press (12×2 @ 75%) WOD Lifestyle Challenge Benchmark Capacity Test “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score […]
Wednesday 9.30.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Snatch Complex (Build to a heavy in 5 rounds) **Power Snatch + Hang Squat Snatch + Squat Snatch WOD “Short….STOP!” 10-9-8-7-6-5-4-3-2-1 Power Snatches (95,65) Burpee Bar Hops $ Out 4×12 V-Ups
Tuesday 9.29.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Strength Back Squat (6×3 @ 55% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top WOD “Diane” 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups $ Out 3×15 GHD Barbell back Loaded Barbell Sit Ups https://instagram.com/p/y5olHynwo8/
Monday 9.28.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Max Effort Upper Strength Shoulder Press (4 x Max Reps (75,55)) **Score average reps WOD “Road House Blues” 200m Run 30 KB Swings (55,35) 30 Pull Ups 400m Run 20 KB Swings 20 Pull Ups 600m Run 10 KB Swings 10 Pull Ups $ Out 100 Banded […]
Sunday 9.27.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Hang Snatch (2RM) WOD “She Went On And On…..” 50 Cal Assault Bike 50 Sit Ups 50 Wall Ball Shots (20,14) 50 Box Overs (24,20) 50 Snatches (75,55) **Rx+ GHD Sit Ups $ Out 3×12 GHD Back Extension
