Monthly Archives: January 2012

SKILL/STRENGTH: Deadlift practice WOD: 7 Rounds For Time: 7 Deadlifts 7 Strict Pull-ups MWOD: GHD Spine Decompression x 2 minutes Reverse Hyper – 3×12

SKILL/STRENGTH: WOD Prep WOD: “Filthy Fifty” 50 Each (complete each movement before moving to the next) – Box Jump (24″) Jumping Pull-up KB Swings (1 pood) Walking Lunges Knees to Elbows Push Press (45#) Hip Extension Wallball (20#/14#) Burpees Double … Continue reading →

Don’t waste another day. Who you want to be tomorrow is determined by what you do today.

SKILL/STRENGTH: MB Cleans WOD: Run 400M 5 Deadlifts (75% 1RM) 10 Burpees 20 Slamballs (30/20) 40 KB Swings (53/35) 80 Abmat Sit-ups 100 Double Unders Run 400M MWOD: Stretch for 10 minutes Work on your biggest flexiblity issues

SKILL: Sumo Deadlift High Pull WOD: “The Triple Jackie Substitute” 3 Rounds For Time 100 Sumo Deadlift High Pull (45#/25#) 50 Thrusters (45#/25#) 30 Pull-ups MWOD: Parallel Bar Shoulder Stretch Banded Shoulder Stretch Massage Ball Shoulder Mobility

SKILL/STRENGTH: 1RM Behind the Neck Split Jerk WOD: 5 minute AMRAP 5 Burpees 5 Box Jumps (20″) MWOD: Foam Roll x 10 minutes

SKILL/STRENGTH: 1RM of a 50′ Farmers Carry WOD: Bottom to Bottom Tabata Squats MWOD: Couch Stretch Katie Hogan Rolling

SKILL/STRENGTH: Squat practice x 10 minutes This is time to work on getting all those faults out of your squat. Not going dip enough, loss of mid-line, poor knee, ankle position, ect. Master the squat and take your athleticism to … Continue reading →

NEWS: In case you missed it, we were in the paper yesterday! Check it out HERE. SKILL/STRENGTH: Kipping Pull-up Training Stone to Shoulder WOD: 15 minute AMRAP of 5 Pull-ups 3 Handstand Push-ups 1 Stone to Shoulder MWOD: Banded Shoulder … Continue reading →

SKILL/STRENGTH: Squat Clean 5×3 WOD: Two-Person Teams: For Time 5,4,3,2,1 of Tire Flip and Stone to Shoulder then, 100′ Tub Drag then, 5,4,3,2,1 of Farmers Carry 50′ and Keg Press then, 100′ Tub Drag MWOD: GHD Spine Decompression Jump Box … Continue reading →