“Get set…GO!”

Thursday
Strength
-back squat
5@50%
4@60%
3@70%
5×3@75%
*%off of 1RM back squat
**add 5-10# from last weeks number

WOD
(Goal <10min)
-400m run
-21 squat cleans (135#,95#)
-300m run
-15 squat cleans (185#,125#)
-200m run
-9 squat cleans (225#,145#)

ATP Mechanix.... look into it!

ATP Mechanix…. look into it!

“Pietro!!!!”

Pietros Going Away WOD
20 min running clock complete as many reps as possible.
-50 ring dips
-5 burpee muscle up
-40 alt single arm snatch (50#,35#)
-5 burpee muscle ups
-30 single arm overhead squats (15 each arm) (same dumbbell)
-5 burpee muscle ups
-20 Gamestyle push ups
-5 burpee muscle ups
-10 wall crawls
-5 burpee muscle ups

We will miss you a lot my man!!!! We are proud of you and your next endeavors!!!

We will miss you a lot my man!!!! We are proud of you and your next endeavors!!! #rangerpanties

“Because abs”

Strength/Technique
-Front Squat
5@55%
4@65%
3@70%
3@75%
3@80%
2@70%
2@70%
*%off of 1RM front squat
(set clock in intervals for :20 on and 1:30 off, This should take exactly 12:50 to perform)
**add 5-10#’s from last week.

WOD (goal<12min)
-100 toes to bar
Every 3 min
-40 double unders

Solid group of people!!

Solid group of people!!

“Hold on!!!”

WOD
for time
-24 squat cleans (95#,65#)
-24 cal row
-21 hang power clean
-21 cal row
-18 squat cleans (95#,65#)
-18 cal row
-15 hang power clean
-15 cal row
-12 squat cleans (95#,65#)
-12 cal row
-9 hang power cleans
-9 cal row

Birthday WOD for Wendy;-)

Birthday WOD for Wendy;-)

“Wendy”

Strength
-back squat
5@50%
4@60%
3@70%
5×3@75%
*%off of 1RM back squat
**add 5-10# from last weeks number

Wendys bday WOD
16min AMRAP
-5 dumbbell push press (50#,35#)
-11 box jumps (24″,20″)
-85 double unders/85m run (alt rounds)

Mom when are we going to hit the box?

Mom when are we going to hit the box?

“Stick to Form”

WOD
E2MOM for 12 min
-20 air squats
-3 cleans
*weight will increase each 2 min interval. Squat or power up to the athletes needs, should end roughly 80-90% of 1RM

Then….
-60 pull ups
or
-20 muscle up (bar or ring)
*not for time but for strength and skill

All the fitness

All the fitness