by Kim Stevens | Jan 17, 2015 | WOD
Saturday! 4RFT! (35 min) *Bike: 25 Calories for time to be done @ any point during the workout! 15 BB Thrusters (DB Thrusters) E: #105/75 RX: #95/65 M: #85/55 10 Knees to Chest (KTC attempts or 25 Knee Hugs) 400 M “MB” Run E: #40/20 RX: #30/15 M:...
by Kim Stevens | Jan 17, 2015 | WOD
Friday! Strength: (15 min) DL 85%x3Repsx4Sets or 3 rep AHAP CF Light: AMRAP! 50 Alt. Toe Taps (using a Plyo Box) 50 Jumping Jacks 50 Russian Twist (KB) 30 Alt. Plank Hold Shoulder Taps Met Con(s): For Time! (15 min clock) 3R of each workout to be done In succession of...
by Kim Stevens | Jan 16, 2015 | WOD
Thursday! Strength: (15 min) Back Squat – 60%x6 reps 65%x6 reps 70%x6 reps 75%x4 reps x 2 sets or 3 rep AHAP! CF Light: AMRAP! 100 M Run 15 SP (DB’s) 15 Goblet Squats (KB) 50 Bicycle Kicks Met Con: 15 min AMRAP! 50 Dubs (125 singles) 15 WBS #20/14 Elite:...
by Kim Stevens | Jan 15, 2015 | WOD
Winded Wednesday! Met Con: Partner WOD! “Never Ending Chipper”! (35 min time cap) 8 25 M Sled Push to be done at any point during the workout! E: Men #45/45 / Women #45/25 RX: Men #45/25 / Women #45 S: Men #45 / Women #25 50 Burpees 50 OH KBS E: #70/53 RX:...
by Kim Stevens | Jan 14, 2015 | WOD
SUPER Job Today Athletes! This is what happens when you “show up” to work! Tuesday! Strength: (15 min) Work up to a 3 Rep “Heavy” Split Jerk (off the rack) UB or Push Jerk (PP) CF Light: AMRAP! 100 M Run 15 PP (DB) 50 Mountain Climbers...
by Kim Stevens | Jan 13, 2015 | WOD
Monday! Strength: 10 min EMOM! BB Complex: UB 1 Power Snatch + 1 Hang Power Snatch + 2 OHS *Suggested starting weight… E: #95/65 RX: #85/55 M: #75/45 *Add weight after every minute. You will need to create a caddy (of weights) for yourself before the workout...
