Friday 25th May 2018

    Warm – Up: 250 m run OR 3 mins on Assault Bike. 20 Toy soldiers (leg swings) 10 Samson stretch 8 Baby makers 6 Walk the floors   Strength: Accessory Movements – 3RNFT Bent Over Barbell Row x 6-8 reps   115/65 Rest 45 seconds Single-Leg RDL x 8 – 10 reps each leg Rest 45 seconds Wall Walks x 2 reps Rest 45 seconds   Chipper – Complete for Time “Section 8” 50 Floor Press . 115/65 50 Barbell Hold Leg Raises . 115/65 2 Rope Climbs (16 Bent Over Row) 50 Cal. Bike (can be partitioned) 50 Box Jump Overs 24/20 2 Rope Climbs 25 Right Arm OH Lunges  50/30 25 Left Arm OH Lunges  2 Rope Climbs     ENDURANCE WOD 3 RFT 500 m Row  40 Air Squats 30 Alt. DB Snatches . (choose weight) 20 AbMat Sit Ups 10 Broad...

Thursday 24th May 2018

  Warm – Up:  250 m run BARBELL:   45/35 8 Good Mornings 8 Back Squats 8 Elbow Rotations 8 Strict Press 8 Stiff-Legged Deadlifts 8 Front Squats Strength:  EMOM 12 – Clean Complex perform 1 Power Clean + 1 Hang Squat Clean (Try to find a heavy “double” for the day.)   MetCon:  For Time: “Sugar Daddy” 21-15-9: Deadlifts  205/145  400 Meter Run (Athletes should opt for a weight that they can DL 21 unbroken when fresh)  ...

Wednesday 23rd May 2018

Warm- Up: 400 m run 8 Forward – Mid – Back 8 Baby makers 8 Samson Stretch 4 Pigeon Pose (2 x each leg) Quad Stretch Ankle stretch   Strength: Back Squat A:  80% x 5 x 5 B: SMOLOV – (see Whiteboard)   MetCon: Complete for Time: 25 Front Rack Lunges  95/55 25 Burpees 25 Overhead Squats 95/55 25 Toes-2-Bar 25 Deadlifts 95/55 25 Pull-Ups 25 SLam Ball 30/20 25/20  Calories on Rower 25 KBS 70/55 25 Air Squats   ENDURANCE WOD Complete For Time: 1500 m row 35/30 Calories on Bike 100 DUBs (200 singles) 1500 m...

Tuesday 22nd May 2018

  Warm-Up: 250 m run OR 2 mins on bike BARBELL warm-up 6 Good Mornings 6 Back Squats 6 Elbow Rotations 6 Strict Press 6 Stiff-Legged Deadlifts 6 Front Squats 6 Front Rack Lunges   Strength: Strict Shoulder Press 5 x 5 at 65%   MetCon: 5 RFT 5 Power Cleans  155/105 10 Handstand Push Ups (10 HRPU) 20 DUBs (40...

Monday 21st May 2018

    Warm – Up: 400 m run 12 PVC Pass Thru 10 PVC Around the World (each direction) 10 PVC Overhead Squats 10 Samson Stretch 8 Walk the Floor 8 Kipping Swings   Strength: Back Squats (using NEW 1 RM) SMOLOV : 3 x 65%   –  4 x 75% . –  4 x 3 x 85% .  – 5 x 85% Class: Find HEAVY triple for the day   ( 20 mins)   MetCon:  AMRAP 10 10 Wall Balls  20/14 10 Pull – Ups     ENDURANCE WOD – For Time Complete: 1000 m row (800 m run) 80 Jump Rope (singles) 60 Slam Balls 40 Lunges  w/  Slam ball 20 Calories on Bike 1000 m row (800 m run)    ...