December 31, 2015

1. 3 rounds of:  How many rounds/ reps can you complete in 3 min?  12 Plate Ground to Overhead (45/35) 6 Pull-ups  12 Push-ups  Rest 1 min in between rounds  2. “Annie” How fast can you complete 50-40-30-20-10? Double-unders...

December 30, 2015

1. 3 Rounds x 1 min each: KB Swings 2 KB Cleans Windmill- right Windmill- left   2.  Floor Press: 3 x 10 6 x 3   3.  3 Rounds of : T-hold x 6 + 6 Cuban Press x 10 Upright Row x 15  ...

December 30, 2015

1. Clean + jerk: work up to a heavy double 2. Floor press: 3X10, 6X3 3. 3 giant sets T-hold X6+6 Cuban press X10 Upright row X15

December 29, 2015

Row Intervals Warm up 5 min 3 Rounds:  40 sec ON: 20 sec OFF BW Squat Row Pushups Row Walking lunges Row Pullups/ Bent Arm hang Row Lateral Lunges Row...

December 29, 2015

1. Front squat: work up to a heavy triple 2. WOD Tabata row Rest 1:00 Tabata toes-to-bar Rest 1:00 Tabata wallsit Rest 1:00 Tabata scissor jumps