WOD Wednesday, 10 January 2018 01:33

Tuesday January 9th:

STRENGTH:

3x15 Strict Press with 3-count lower

Superset with Pistols

 

WOD: 20 Min AMRAP

15 Push Press (75/55)

15 Double Unders

15 Overhead Squats (75/55)

15 Russian KB Swings (70/44)

 

 


WOD Monday, 08 January 2018 01:25

For the rest of the programming cycle, the strength portion of Monday’s will rotate between back squats and overhead squats. If you couldn’t test your 1rm last week, you will base your percentage off of your most recent 1 rep


WOD Friday, 05 January 2018 15:59

Friday January 5th:

STRENGTH: 

1RM Deadlift

 

METCON: 5 RFT

8 Deadlifts (225/155)

16 Air Squats

24 Cal Row


WOD Thursday, 04 January 2018 02:40

Thursday January 4th:

STRENGTH: 

1RM Bench Press

 

METCON: “Annie Are You Ok?”

21-15-9

Cal Row

Thruster (45/35)

Med Ball Cleans (20/14)

Wall Balls (20/14)

Burpee 


WOD Monday, 01 January 2018 23:56

Day 1 of new programming starts tomorrow! This week in class you will be testing your 1RM on all of the major lifts. 4 out of the 5 days each week will have a strength component IN ADDITION to a WOD - so get ready to see some major GAINZ over the next 9 weeks! 


Tuesday January 2:


STRENGTH: 
1RM Clean & Jerk
1RM Snatch (Squat)

METCON: Grace
30 Clean & Jerks for Time 135/95

Note: it is critical that you record the results of 1RM’s because all of the strength workouts for the next 9 weeks will be based on percentages of those max numbers.


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