Month: January 2019

SUNDAY 1.20.2019 WOD

Congrats to everyone who participated in the Big 3 Lift Off Competition! PART 1 Sled Work / Structure PART 2 4 Rounds For Time 30 Ren Rows 40 Push-Ups 50 Air squats 60 Sit-Ups 8 Suicides (Down And Back = 1) or OLYMPIC WOD Jerk Warm-Up PART 1 Every 2 Min For 6 Min 2 …
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SATURDAY 1.19.2019 WOD

Coach Warm-Up PART 1 10 Min EMOM 2 Front Squats @ 70-75% “DAYTONA 500” (W/ A Partner Break It Up However You See Fit) 300 DUs 2,000 M Row 100 Thrusters 95/65 Modify Single – Single – Double X 150 Lighter

SATURDAY 1.19.2019 STAMFORD STRONG

2 sets Reverse sled drag 50 ft Max reps push-ups on dumbbells 4 sets 30 sec on 30 sec rest Alternating legs uneven sandbag squats with foot on 4 inches 3 sets Barbell front squats 8-12 reps 3 sets Sandbag dimmel deadlifts 30 sec 5 max distance broad jumps 3 sets Anderson squats 3-5 reps …
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FRIDAY 1.18.2019 WOD

WARM-UP 8 Min AMRAP 10 Elevated Glute Bridges 5 Hang Muscle Cleans 10 Seated Box Jumps 5/3 Strict Pull-Ups Coach Clean Warm-Up PART 1 Every :90 Sec For 6 Sets 1 Hang Power Clean + 1 Shoulder To Overhead PART 2 “NASTY GIRLS LOVE DT” 3 Rds 50 Air Squats 7 Ring Muscle Ups 1 …
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THURSDAY 1.17.2019 WOD

PART 1 CFS STRENGTH 3 Rounds 8 2x Bodyweight Trap Bar Deadlift 12 R/L Single Arm DB Row Max Set Chin-Ups 3 Rounds 8 R/L Bulgarian Squats 12 Seated Lateral Raise Max Set Barbell Or E-Z Curls 65/45 3 Rounds 20 Barbell French Press 30 Banded Face Pulls 40 Scap Push-Ups 3 Rounds :60 Sec …
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