Posts from December 2014

Strength: Power Clean x2x6 (no heavier than 75%, focus on touch-and-go)   Strength & Conditioning WOD: Team[…]

Strength: Bench Press x3x5 KB Renegade Row x10x3   Strength & Conditioning WOD: 21 Thrusters 95/65# 7[…]

Strength: Snatch x1x5 (heavy singles)   Strength & Conditioning WOD: 3 Rds: 21 KBS 2/1.5 PD 15[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 800m @[…]

Team WOD Teams of 4 (20 min) Row 4,000 (increments of 250m) AMRAP Goblet Squats 1.5/1pood Burpee[…]

Filthy 50 50 Box Jumps 24/20” 50 Jumping Pull ups 50 KBS 1/.5 PD 50 Walking Lunges[…]

OLY lift focus: for QUALITY Power Snatch x2x6   Single Sport Endurance Workout Choose ONE of the[…]