SATURDAY 2.16.2019 WOD

WARM-UPAwareness DrillsDynamic Warm-UpPART 12 Min AMRAP (W/ A Judge)Bench Press 80/50PART 2“THE RACIOPPA VIPER”(W/ A Partner, Break It Up However YOU See Fit8 Rds20 HR Push-Ups10/6 Strict Pull-Ups8 Rds20 Jumping Lunges8 Thrusters 115/75 8 Rds20/14 Cal AB6 Bear Complex...

SATURDAY 2.16.2019 STAMFORD STRONG

Pec activation3 sets Chest flys+dB pullovers+Tricep ext.+hammer curls+front Delt raises 150 dB bench pressEvery time you break 1 rope pull 2 setsOh yoke carry Sumo...

FRIDAY 2.15.2019 WOD

WARM-UPAwareness DrillsDynamic Warm-Up/ McGill Big 3PART 110 Sets2 Front Squats Every :20-30 Sec (50-60%)Rest 1 Min8 Sets3 Hang Power Cleans :20-30 Sec (50-60%)PART 2“GE90-115B”18 Min AMRAP80 Alt DB Snatches 50/3560 Burpee Box Jump Overs (Open Standards)40 Clean And...

THURSDAY 2.14.2019 WOD

WARM-UPAwareness DrillsCoach Warm-upPART 1Structure/Sled WorkPART 24 RDs (W/ A Partner P1 Goes Then P2)100 Ft Heavy Banded Sprint20 Hanging Kee Raises Or Med Ball CrunchesInto…10 Min AMRAP5 Barbell Curls10 Barbell Push Press15 Barbell Back Squats2 Cone...

THURSDAY 2.14.2019 STAMFORD STRONG

Lower abs/glutes/hamstrings5 sets 15 on 15 off sandbag dimmel deadlifts3 sets 1 arm seated dB oh press x 10 r/l2 sets Rev sled drag 50 ftSandbag front squat 6-8 Back squat5×5 Then…..1 amrap...

WEDNESDAY 2.13.2019 WOD

WARM-UPAwareness Drills 5 Min PRIMER6 R/L Lateral Med Ball Toss12 Tuck Crunches3/3/3 Partner Floor Press PART 1 4-5 RNFT3 Close Grip Bench Press6 R/L Single Arm Ring Row 20 Weighted Back Extensions PART 2 “KINGDA KA”(W/ A Partner Break It Up However You See Fit) 22...