by Kim Stevens | Jun 20, 2015 | WOD
Saturday! Met Con: Partner WOD (35:00) E: 1000 M Row (5/6) 50 DB Hang Squat Clean Thrusters #45/35 50 DB Alt. Suitcase Lunges 50 Ball Slams #50/30 50 Weighted Sit ups (same DB #) 50 Calorie: Air Dyne Bike RX: 1000 M Row (5/6) 50 DB Hang Squat Clean Thrusters #35/25 50...
by Kim Stevens | Jun 19, 2015 | WOD
Friday! Strength: (20:00) 1RM Clean & Jerk (or 3 rep AHAP HPC + PP) CF Light: 20:00 AMRAP! 20 Alt. Lunges #35/25 DB’s 20 HPC #75/45 (#35/25 DB’s) 20 Alt. Plank Climbs 200 M Run Met Con: 10:00 AMRAP! E: 8 Deficit HSPU men: #45×2 BP’s women:...
by Kim Stevens | Jun 18, 2015 | WOD
Thursday! Strength: (12:00) 3 rep AHAP Floor Press! CF Light: 12:00 AMRAP! 250 M Row (5/6) 50 Mountain Climbers 50 Russian Twist #25/15 50 Alt. High Knees Met Con: 15:00 AMRAP! *Buy In: 800 M Run E: 5 Muscle Ups 10 Hang Power Snatches #115/75 8 OTB Burpees RX: Men: 8...
by Kim Stevens | Jun 17, 2015 | WOD
Wednesday! A) 8:00 Tabata: 20 sec ON/20 sec OFF! (4:00) Hollow Holds followed by (4:00) Arch Holds Mod: Tabata (4:00) Plank Holds and (4:00) Hollow Rocks Rest 1:30! B) 8:00 “all out” Sled Push Sprints! Men: #45 (3-4 BP’s) Women: #45 (2-3 BP’s)...
by Kim Stevens | Jun 16, 2015 | WOD
Tuesday! Strength: (15:00) BS Work off of 90% + #10 of 1RM BS! Warm up to 70% (3-4 sets), then… 70%x3 reps 80%x3 reps 90%x3+ reps CF Light: 15:00 AMRAP! 20 Alt. OH Swings + High Pull #44+/25+ 15 Cal: Air Dyne Bike 50 Plank Hold Shoulder Taps Met Con: 12:00...
by Kim Stevens | Jun 15, 2015 | WOD
Monday! Strength: (15:00) DL Work off of 90% + #10 of 1RM DL! Warm up to 70%, then… 70%x3 reps 80%x3 reps 90%x3+ reps Strength Mod: Work off of 90% of your 90% or work up to a 3 rep AHAP! CF Light: 15:00 AMRAP! 15 DL #115/85 250 M Row (5/6) 50 Bicycle Kicks Met...
