Month: January 2018

THURSDAY 2.1.2018 WOD

PART 1 SPORT/FITNESS “COAT CHECK” For Time: 100 Bench Press @ BW or .50/.25/.15/.10 *Every time you break 20 Walking Lunges 50/35 in each hand* Or Six sets of: 400 Meter Row :60sec of Jumping lunges with Heavy Med Ball (Bear-Hug Only) Rest 2min Or RECOVERY DAY OPTION A. Foam Roll / Lacrosse Ball for …
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THURSDAY 2.1.2018 STAMFORD STRONG

External oblique opener Bicep opener Hinge 3 sets of 8-10 reps Dumbbell flys 3 sets of neutral close grip pull-ups to failure straight into forearm carry until failure. For the forearm carry you will squeeze a heavy med ball with your forearms with elbows at 90 degrees to make your chest activate for max time …
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WEDNESDAY 1.31.2018 WOD

PART 1 FITNESS/SPORT Every 2 minutes, for 10 minutes 1 Hang Power Clean + 1 Hang Squat Cleans + 1-3 Front Squats *Build in weight after each set* PART 2 “BELL” FITNESS 3 Rounds for Time 21 KB Deadlifts 53/35 15 Pull-Ups or Ring Rows or 6 Banded Pull-ups 9 Front Squats *use weight you …
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TUESDAY 1.30.2018 WOD

PART 1 FITNESS/SPORT 3 EMOM: Hang Power Snatch + 2-5 Overhead Squats 1 min rest 3 EMOM: 1-2 Hang Power Snatch + 1-2 Hang Squat Snatch 1 min rest 3 EMOM: 2 Snatch Lift-Off + 1-3 Power or Squat Snatch PART 2 “PHONE HOME” FITNESS 10 Rounds of: 30 DU or 2x singles 10 OHS …
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MONDAY 1.29.2018 WOD

PART 1 FITNESS 5RNFT Tempo Front Squat x 3-5 reps @ 3211 1-Arm DB Row x 6 reps R/L @ 2112 SPORT Every 2min for 14min (7 sets) Build to a Heavy 3 Rep Front Squat PART 2 “DIZZY SPELL” FITNESS W/ a Partner Every 4min for 24min (6 Sets) 20 Thrusters (65/45) 15 Burpee …
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