Monthly Archives: March 2015

4.1.15

4.1 Mobility/Warm Up Strict Pull-Up progression/Scap strength builder – 3 x 10 – Quick up / 3sec hold at top / 3sec descent 3RFT 5 Muscle Up’s 10 Squat Cleans @50% 1rm 20 Box Jumps (24/20) Cash Out – 800M … Continue reading

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3.31.15

3.31 Mobility/Warm Up Lift: Deadlift – E2MOM for 5 rounds – 3@80% 1rm 12min AMRAP Lunge – down and back 15 Ring Dips 10 Push Press @40% 1rm Cool Down/Stretch/Foam Roll

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3.30.15

3.30 Mobility/Warm Up Lift: Snatch Balance – 10 minutes to work up to a heavy single 6RFT 3 Squat Snatches @60% 1rm 2 Rounds of Cindy 10 Double Unders Cool Down/Stretch/Foam Roll

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3.28.15

3.28 Open Gym 15.5 Judging available

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3.27.15

3.27 Mobility/Warm Up 15.5 Cool Down/Stretch/Foam Roll

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3.26.15

3.26 Mobility/Warm Up 10min AMRAP 12 KB Swings 10 Double Unders 8 T2Ring Cool Down/Stretch/Foam Roll

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3.25.15

3.25 Mobility/Warm Up Strict Pull-Up progression/Scap strength builder – 3 x 10 – Quick up / 3sec hold at top / 3sec descent Lift: Squat Clean – Find your 3 rep max 7RFT 7 HSPU 7 Power Snatch 14 Sit-Up’s … Continue reading

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3.24.15

3.24 Mobility/Warm Up Lift: 2 Second Pause OH Squat – EMOM for 8 rounds – 2@70% 1rm For Time: 75 Ring Dips 50 Box Jumps 25 Pull-Up’s Tabata – 8min – Hollow Body Hold/Super Man Cool Down/Stretch/Foam Roll

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3.23.15

3.23 Mobility Warm-Up – 10min Death by Burpees 4min AMRAP – Thrusters @65% Push Press 1rm 3min REST 4min AMRAP – Thrusters @60% Push Press 1rm 3min REST 4min AMRAP – Thrusters @50% Push Press 1rm Score total reps per … Continue reading

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3.21.15

3.21 11a Come have fun with Coach Whitnee. Bring your friends and neighbors. 15.4 Judging available

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