August 2018


EMOM 20 minutes Even: Back Squat 3-5 reps @ 75% Odd: Muscle ups 3 reps* *If you are unable to perform the Muscle up, you will do one of the following: -Muscle up with a band support -Strict Pull up 5-7reps -Chest to bar pull ups 5-7 reps -ring rows and push ups 3-7 reps

Thursday Read More »


WOD 5 2-minute rounds of:10 burpees200-m sprintMax-rep Double unders Rest 3 minutes between rounds. If you are unable to complete the 10 burpees and a 200m run in around 90 seconds, reduce the number of burpees to 7 or 5.Post number of Double unders completed after the sprint each round to the Whiteboard and Zen.

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Olympic Total Snatch 1,1,1,1,1 Clean and Jerk 1,1,1,1,1 Work up to a heavy warm up weight, then start shooting for a heavy single or a 1 rep max. You will have 5 attempts to do this. Afterwards celebrate with your fellow athletes by having burgers and beer at the gym you so love!

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Don’t forget tomorrow we will be doing the Olympic Total. A heavy single (or 1 rep max) in both the Snatch and the Clean and Jerk. WOD 5 rounds of: Run 400m Rest approximately 2 minutes. Post total time to the Whiteboard and the Zen. Conditioning is mobility.

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WOD 21-18-15-12-9-6-3 deadlifts adding 20/15lbs every round. 10 over the bar burpees every round The first round of 21 reps will begin with 135/95lbs. The 18 reps will consist of 155/110lbs and every round after that will add 20lb (and 15lbs for women). When you reach the 3 rep rounds you will continue to repeat

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EMOM 14 Minutes Even Back Squat 3 reps @ 80% Odd: Max Rep Sit ups Conditioning: 2-4 rounds of: 10 Ring Crunches Or Mountain Climbers on the rings (your choice) 5 Inverted Hangs to Lower 10 Hip and Back extensions Post total number of sit ups and the your loads to the whiteboard and the

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CindyComplete as many rounds as possible in 20 minutes of:5 pull-ups10 push-ups15 squats OR MaryComplete as many rounds as possible in 20 minutes of:5 handstand push-ups10 one-legged squats, alternating15 pull-ups Post your choice of girl and rounds completed to the Zen.

Monday Read More »


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