by Kim Stevens | May 16, 2015 | WOD
Super Saturday! Met Con: Chipper (35:00) 1 mile RFT! 50 Burpees E: Target Burpees men: 8ft. bar women: 6ft. bar 40 Hang Power Snatches (50 Alt. DB Snatches #35/25) E: #95/65 RX: #85/55 M/S: #75/45 30 weighted Sit Ups (DB’s) E: #45/35 RX: #35/25 M/S: #25+/15+ 20...
by Kim Stevens | May 16, 2015 | WOD
Friday! Met Con: 35:00 Clock! *Athletes will spend 8:00 at each station before moving onto the next workout. EMOM: A) S2O E: #185/#125 -3 reps RX: #165/#115 -2 reps M/S: #135/95 -3 reps Touch & Go or Singles. Your choice! Rest 1:00 B) E: 8 weighted Pistol Squats...
by Kim Stevens | May 14, 2015 | WOD
Thursday! Strength: (12:00) Full Cleans (Power Cleans) 3-3-2-2-1-1 *P. load… OK to do Singles! CF Light: 12:00 AMRAP! 15 DB HPC #35/25 10 Ring Rows 10 BFSU 5 Burpees 50 Jumping Jacks Met Con: 15:00 AMRAP! E: *Buy In: 100 Dubs 10 Power Cleans #155/125 Strict HSPU...
by Kim Stevens | May 13, 2015 | WOD
Wednesday! Met Con: 28:00 Clock! A) 8 min AMRAP! E: 5 MU (Ring or Bar) 30 Alt. Split Jump Lunges RX: men: 8 C2B Pull-ups women: 8 C2B or 10 Pull-ups 30 Alt. Split Jump Lunges M/S: 30 Alt. Split Jump Lunges 20 alt. Lunges 10 Banded Pull-ups or 25 KB High Pulls #44+/25+...
by Kim Stevens | May 12, 2015 | WOD
Tuesday! Strength: (15:00) BS Work off of 90% of your 1RM! Warm up to 75%, then… 75%x5 reps 85%x3 reps 95%x1+ reps (Non Maximal) or 3 Rep AHAP! CF Light: 15:00 AMRAP! 10 Calories: Air Dyne Bike! 10 OH KBS #44+/25+ 10 Goblet Squats (KB) 50 Jumping Jacks Met Con:...
by Kim Stevens | May 11, 2015 | WOD
Monday! Strength: (15:00) DL Work off of 90% of your 1RM! Warm up to 75%, then… 75%x5 reps 85%x3 reps 95%x1+ reps (Non Maximal) or 3 Rep AHAP! CF Light: 15:00 AMRAP! 15 “KB” SDL (AHAP) 50 Mountain Climbers 15 Hollow Rocks (Sit Ups) 250 M Row (5/6)...
