January 12, 2021
Tues. 01/12/21 Barbell Complex - 5 Sets 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk *5 Hand Release Push Ups after each set. Wod - 15min. AMRAP 12 Box Jump Overs @ 24/20 12 Deadlifts @ 135/95 9 Bar Facing Burpees 9 Hang Power Cleans @ “ “ 3 Bar Muscle Ups (Sub 6…
January 11, 2021
Mon. 01/11/21 Happy Birthday Alina, Donnie & Rodrick!! Strength - 16min. EMOM Squats - Odd Min. - 2 Front Squats Even Min. - 4 Back Squats Wod - For Time Perimeter + Patriot Run 100 Double Unders (Sub 150 Singles) 20 Burpees to 6” Target 100 Double Unders (“ “) Perimeter + Patriot Run
January 8, 2021
Hero Wod - Oscar 23min. AMRAP - 9 Devil’s Press @ 40/25 20 Alt. DB Lunges @ “ “ 9 DB Push Press @ “ “ 20 Sit Ups Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the…
January 8, 2021
Thurs. 01/07/21 Happy Birthday Courtney!! Wod - For Time 4 Rounds Patriot Run Red Brick KB Farmers Carry* @ 24/20 12 Deadlifts @ 155/123 18 KBS @ “ “ *Single Arm FC, switch arms @ RB
January 6, 2021
Wed. 01/06/21 Overhead Squats - 5x 3 Practice Technique/Mechanics. Increase Loads Accordingly. Wod - For Time 21-15-9 Overhead Squats @ 95/65 Toes 2 Bar Into - 15-12-9 Thrusters @ “ “ C2B Pull Ups
January 6, 2021
Tues. 01/05/21 Power Cleans - Build To Heavy Unbroken 3 Reps Wod - For Time 5 Rounds 50 Double Unders 18-15-12-9-6 Bar Facing Burpees 5 Power Cleans @ 135/95
January 6, 2021
Mon. 01/04/21 Happy New Year 2021!! Strength - 16min. EMOM Squats - Odd Min. - 1 Front Squats Even Min. - 2 Back Squats Wod - For Time 3 Rounds Patriot Run 20 Bent Over Barbell Rows @ 95/65 30 DB Push Press @ 35/20 40 Sit Ups 50 Air Squats