Call Us: (305) 809-6390

Tag

5-5-5

12.17.13

Warm-up 1) 500 Jog/ 400 Run/ 200 Jog/ 200 Run 2) 30 KB swings(53/35)/ 30 HSPU 3) Mobility for Snatch Barbell 4) Squat snatch-3 TNG(65%) EMOM x 10 5) Hang clean 20 rep max 6) Back squat 5-5-5 (add five lbs to each lift from last time) WOD 7) Open WOD 11.1 10 min AMRAP 30 Dubs 15 Power
Read More

Friday the 1st of June, 2012

Power Clean 5-5-5-5-5+ (45-55-65-75-85%) Weighted Pull-ups 1-1-1 Rest as needed 8 minute AMRAP “No sleep till…BROOKLYN!” As a team with both team members working at the same time. Alternate as needed to complete: Max Calories rowed Max burpees Total both for SCORE “I
Read More

Wednesday the 30th of May, 2012

Push press 5-5-5-5-5+ (45-55-65-75-85%) Max reps ring push-ups every 2 minutes x 3 sets Rest as needed WOD 5 minutes Handstand push-ups 4 minutes  Double unders 3 minutes DB thrusters (35/20) 2 minutes Sit-ups 1 minute Push-ups Note total reps for SCORES Join us for the “It’s Always S
Read More

Wednesday the 2nd of May, 2012

Push press 5-5-5 (65-75-85%) Rest as needed “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups SCORES
Read More

Friday the 13th of January, 2012

Work up to heavy single of snatch “PANOS” 5 rounds for time 185lb Snatch, 2 reps 36 double-unders (7 minute cap) SCORES Rest as needed Deadlift 5-5-5+ (65-75-85%) Rest as needed 36 Burpee Box jumps for time (if time permits)
Read More

Wednesday the 11th of January, 2012

3 rounds max handstand hold for time 15 Strict toe to bar after each set-break up as needed, scale for toe to bar are V-ups Rest as needed Back Squat 5-5-5+ (65-75-85%) Rest as needed 4 rounds for reps Max Front squats (145/93) Rest 30 seconds after each set SCORES
Read More

Monday the 9th of January, 2012

  2 rounds for time Run 400 50 Air squats 15 Ground to overhead (95/63) (10 minute cap)  SCORES Rest as needed Press 5-5-5+ (65-75-85%) Supplement 3 rounds-Not for time, rest 1 minute after each set 10 Press (50% training max) 1/2 max strict pull-ups/ ring rows What’s the last g
Read More

Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time Row 1000meters Run 1000meters 50 Box jumps Scores   SATURDAY: 9am ONLY!!! NO 11am or noon WOD!
Read More

Wednesday the 19th of October, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed Iron Curtain WOD 1 How many rounds can you do in 7 mins of: 3 Shoulder To Overhead 7 Burpees (jump over bar) 21 Double Unders Rest 3 minutes 50 burpees for time (5 minute cap) SCORES
Read More