Month: May 2015

  6:00am, 6:00pm, 7:00pm Strength: shoulder press 5-5-5-5 WOD: 30 straight bar curls 30 lateral box step overs 30 toe touch 3 rounds   ***New Lifting Cycle begins today:***

8:30am Strength: snatch drop 5-5-5-5 WOD: 1 wall ball shot 1 pull-up 1 knees to elbows 2 wall ball shots 2 pull-ups 2 knees to elbows 3 wall ball

8:00am, 9:00am level 1 partner WOD: AMRAP back squats – 130m overhead plate carry 2 rounds alternating AMRAP candlestick inchworm push-ups -130m farmers carry 2 rounds alternating AMRAP burpee

6:00am, 7:00am, 5:00pm, 6:00pm Strength: 25 power cleans load bar to 50% of 1RM, add 10-20 times 4 5 reps EMOTM for 5:00 WOD: 5:00 AMRAP of 400m row

  6:00am, 6:00pm WOD: 20 weighted plate step ups (95/65) 15 jumping pull-ups 15 teasers 20 weighted plate step ups 12 jumping pull-ups 12 teasers 20/9/9; 20/6/6; 20/3/3 cool

  6:00am, 6:00, 7:00pm coaches workout Strength: 25 Deadlifts load bar to 50% of 1RM. Add 10-20# times 4. 5 reps EMOTM for 5:00. WOD: 1 power clean 1

    6:00am with Coach Cam, 6:00pm, 7:00pm Strength: 25 back squats load bar to 50% 1RM, add 10-20# times 4 5 reps EMOTM for 5:00, change weight each

Memorial Day Murph! 1 mile run 100 pullups 200 push-ups 300 squats 1 mile run

8:30am strength: bench press 1-1-1-1   WOD: :45/:15 of: jack knives jumprope candlesticks seated ball toss sprawls ski jumps 1:00 rest 2 rounds   Recovery

8:00am WOD: 10,9,8…2,1 reps of rack jerk (95/65) weighted lunges 20 toe touch after each round   Recovery