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Life changing fitness

WOD - FRIDAY, JUNE 29, 2018

6/28/2018

1 Comment

 
Picture
Beach Prep
Metcon 1:
“Lungion of Doom”
10:00 AMRAP
10 Double Lunge DB Snatch (65/40)
10 HSPU
5 Muscle Ups

Teams of 3 any athletes may do any # of reps of any movement, with only 1 athlete working at a time

Spotlight on:
Transitions

MetCon 2:
“Fragracabel”
Section A

60 Snatches (135/95)
60 Clean & Jerk (135/95)
------------------------
Section B
27-21-18-15-9
Thrusters & Pull Ups
12:00 CAP

The workout is complete when the 12:00 cap has been reached, or both sections are finished

Teams of 3
2 partners working/1 resting. Teams may attack this any way they would like with only 1 athlete working in each section at a time until the section is completed, at which time, all 3 athletes may focus on the remaining reps with only 1 athlete working in that section. ​



1 Comment

WOD - THURSDAY, JUNE 28, 2018

6/27/2018

0 Comments

 
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​Front Squat HSPU
20:00 EMOM
5 Reps  Front Squat @ 75% +15-20#
Rest 2:00
:30 Max Kipping HSPU
Rest 1:30
3 Reps  Front Squat   @ 85% +15-20#
Rest 2:00
:30 Max Strict HSPU
 
Spotlight on:
Connecting Hips, Core & Elbows

Metcon
3:00 AMRAP
Max Cal Assault Bike
 
 


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WOD - WEDNESDAY, JUNE 27, 2018

6/26/2018

0 Comments

 
Picture
20:00 EMOM
8 Reps Single Leg Deadlift 
Rest 1:30
:30 Max Strict C2B
Rest 1:00
8 Reps Single Leg Deadlift
Rest 1:30
:30 Max Strict Muscle Ups
Rest 1:00
 
Spotlight on:
Glutes

Metcon:
10:00 AMRAP
5 Length D-Ball Carry (150/100)
10 Burpee Box Jumps (30/24)

0 Comments

WOD - TUESDAY, JUNE 26, 2018

6/25/2018

0 Comments

 
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Olympic Lifting
20:00 E2MOM
1 Snatch Balance + OH Squat + Hang Squat Snatch

Spotlight on:
Lats on during Squat Snatch

Metcon:
21-15-9
Cal Row
Power Snatch (115/75)
10:00 Cap

0 Comments

WOD - MONDAY, JUNE 25, 2018

6/24/2018

0 Comments

 
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Running
3x 100m OH Carry Each Arm (Try and use max weight from 4 weeks ago)

Spotlight on:
Air Squat
 
Metcon:
“Run Cindy, Run!”
20:00 AMRAP
200m Run
15 Air Squats
10 Push Ups
5 Pull Ups
 
#MobilityMonday
12:00 Mobility

0 Comments

WOD - FRIDAY, JUNE 22, 2018

6/21/2018

0 Comments

 
Beach Prep
Metcon 1:
100 D-Ball shoulders for Time (150/100)
Then set max 10m Farmers Carry
 
Spotlight on:
Glutes & Core

MetCon:
MetCon 2:
Beach Brawl WOD #1
16:00 AMRAP
Run 1000m with Log
50 Sync Burpees
AMAP D-Ball over Bar
 
#FlexyFriday
12:00 Mobility
0 Comments

WOD - THURSDAY, JUNE 21, 2018

6/20/2018

0 Comments

 
Front Squat HSPU
20:00 EMOM
5 Reps  Front Squat @ 75% +10#
Rest 2:00
:30 Max Kipping HSPU
Rest 1:30
3 Reps  Front Squat   @ 85% +10#
Rest 2:00
:30 Max Strict HSPU
Rest 1:00
 
Spotlight on:
Glutes & Core

Metcon
9:00 AMRAP
11 Pull Ups
9 Push Ups
7 C2B Pull Ups
5 HSPU
3 Muscle Ups
1,2,3,etc BW Front Squat (From floor - add 1 rep each round)
0 Comments

WOD - WEDNESDAY, JUNE 20, 2018

6/19/2018

0 Comments

 
​Olympic Lifting
20:00 E2MOM
1 Push Press + 1 Push Jerk + 1 Split Jerk

Spotlight on:
"Pushing Through the Window"

Metcon:
12:00 AMRAP
Partner WOD:
2-4-6-8-10-12, etc 
Cal Assault Bike
Shoulder to Overhead (95/65)
Picture
0 Comments

WOD - TUESDAY, JUNE 19, 2018

6/18/2018

0 Comments

 
Running
100m OH KB Carry each arm at max weight from 2 weeks ago. (finisher)
 
Spotlight on:
Active Shoulders

Metcon:
“Hot Sauce”
1:00 AMRAP
10/8 Cal Elevated Row
6 DB Snatch (65/40)
AMAP Burpee over Bar

REST 2:00
2:00 AMRAP
20/16 Cal Elevated Row
12 DB Snatch (65/40)
AMAP Burpee over Bar

REST 3:00
3:00 AMRAP
30/24 Cal Elevated Row
18 DB Snatch (65/40)
AMAP Burpee over Bar
REST 4:00
4:00 AMRAP
40/32 Cal Elevated Row
24 DB Snatch (65/40)
AMAP Burpee over Bar
 
REST 5:00
5:00 AMRAP
50/40 Cal Elevated Row
30 DB Snatch (65/40)
AMAP Burpee over Bar
 
Picture
0 Comments

WOD - MONDAY, JUNE 18, 2018

6/17/2018

0 Comments

 
Leg Strength
​
20:00 EMOM
8 Reps Single Leg Deadlift
Rest 1:30
:30 Max Strict C2B
Rest 1:00
8 Reps Single Leg Deadlift
Rest 1:30
:30 Max Strict Muscle Ups
Rest 1:00
 
Spotlight on:
Glutes & Core
 
Metcon:
“Grey Wolf”
50 double unders
6 Deadlifts (205/145) 
17 C2B pull-ups, 
50 Double Unders
6 muscle ups, 
17 HSPU, 
50 double unders

Picture
Happy Birthday Dave!
0 Comments
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