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310513

Warm-up Strict pull-ups, 3×8 Overhead squat with dowel, 3×10 Goblet squats, 3×10 KB press, 3×5/side Strength A. Press 5RM B.Deadlift vs bands 8×2 on 60s C. Back squat 5×5(total sets), 20 rep squat @85% of above

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300513

Warm-up Strict pull-ups, 3×8 Overhead squat with dowel, 3×10 Goblet squats, 3×10 KB swing, 3×10 WOD Litvinovs 3 sets 30 KB Swings Sprint 400m Rest as needed

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290513

Warm-up Strict pull-ups, 3×8 Overhead squat with dowel, 3×10 Goblet squats, 3×10 KB press, 3×5/side Strength A. Front squat 5RM B. Bench Press 8×3 on 45s C. 6 sets on 2min timer, 3 deadlifts heavy, 10 KB Swings

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280513

Warm-up Strict pull-ups, 3×8 Overhead squat with dowel, 3×10 Goblet squats, 3×10 KB Swings, 3×10 WOD Dumbbell Bear Every minute on the minute for 20 minutes 5 Deadlift 5 Hang power clean 5 Front squat 5 Push press

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270513

We are at the beginning of another new cycle. I feel everybody responded well to the format we used over the last 7 weeks so we are going to repeat it with a few minor changes. The first change we are going to implement is one that I’m coining the

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170513

Warm-up Running Drills WOD Run 800m, 50 double unders, Run 600m, 40 wallball, Run 400m, 30 pistols alternating, Run 200m, 20 burpees, Run 800m

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160513

Warm-up 3 Rounds: Goblet squat x10, swing x10, Press x10/side(go to push press, then push jerk) WOD A. Push press 3RM B. Banded KB swing, 5 reps on 30s x6 sets C. Back squat 5×5, total sets D. 20 rep back squat

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1505013

Warm-up Kettlebell skills and warm-up WOD For time: 3 rounds of 10 dead-lifts, pull-ups Then 3 rounds of 10 dumbbell thrusters, 200m run Then 1000m row

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140513

Warm-up 3 Rounds: 10 Goblet squats, 10 foam rolls of upper back WOD A. Front squat 3Rm B. Alternating on the minute x20 minutes, 5 dead-lifts, 3 push-jerk

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130513

Warm-up 10 minutes, double-unders practice Skill Muscle-ups WOD “Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 Air squats

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