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burpees

07.21.14

Warm-up 1) Mobility as needed 2) Russian KB breathing ladder (53/35) 1-15 Gymnastics 3) Pull A Barbell 4) Power clean to max in 8 minutes(strict cap), rest 2 minutes 8 Minute AMRAP of Max rep Power clean @90% of max Conditioning 5) Each round for time, rest 6 minutes after each round
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06.17.14

Warm-up 1) 2 rds, Row 500/ run 400 2) Mobility as needed Gymnastics 3) Push A Barbell 4) 3 attempts to find heaviest Power snatch 5) 3 attempts to find heaviest Hang power clean and jerk Conditioning 6) For time: 21-15-9 Power clean (115/85) Pull-up  9-15-21 KBS(53/35) Burpee (8 minut
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06.10.14

Warm-up 1) 6 minute jog (2:30 at half way point) Perform 7 Push-ups/ 7 Squats at the top of every minute. You will need stop watch. 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Muscle-snatch to heavy  5) 5 efforts, 1 stop snatch (Below knee) Conditioning 6) 5 rounds (10 minut
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04.30.14

Warm-up 1) 3rds NFT, 200 run/ 15 Push-up/ 10 Pull-up/ 5 Wall walk Barbell 2) Strict press 5-5-5-3-3-3-1-1-1 Skill work 3a) 1 Strict legless rope climb/ 100 meter run every 3 minutes x 5 3b) Practice kipping legless rope climb 3c) Strict HSPU, 1 min AMRAP/ 1 min rest x 3 rds WOD 4) For
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03.31.14

Warm-up 1) 4 x 250 row on 4 minutes 2) Mobility 3) Open WOD 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar facing burpees Barbell 4) Hang squat clean + Squat clean to heavyCore 5) 3×20 GHD sit-ups 
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03.26.14

1) Dynamic warm-up of choice (ask Kendra for hers) 2) 3rds, 10 Hip extension/ 10 GHD sit-up/ 40′ HS walk 3) Work up to Max behind the neck jerk + Front rack jerk 4) Front squat 3-3-2-2-1-1, add 5 lbs to each lift from last week or go for PR if you feel good. 5) For time: “
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03.05.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Every 5 minutes x 6 rds 200 mtr run 15 KBS (53/35) 15 Bar touch Burpees rest as needed 4)  Every 30 seconds x 5 rds 15 Wall-ball (20/14) rest as needed 5) Every 15 seconds until 60 reps are completed, scale reps a
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02.21.14

Warm-up 1) 400 Meter run, rest till 4 min, 400 meter run 2) Hip and ankle mobility 3) Max height box jump in 3 attepmts Barbell  4) 20 Rep Back squat, add 5 lbs from last session 5) Power clean + Squat clean, 5 sets heavy WOD 6) 12 minute AMRAP 30 Squat clean thrusters (165/110) 150 D
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01.21.13

1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for Muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) 1) 1 Snatch + 6 OHS x 5 rounds, Increase load along the way, rest 2 minutes after each rd. First snatch can be
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