Beginner

Saturday 160213 – Beginner

Conditioning Partner “Angie” 30 minute AMRAP: 100 Pull ups 100 Push ups 100 Sit ups 100 Squats Partition reps evenly with your teammate, but only one person working at a time.

Friday 160212 – Beginner

Skill 2 minute Double Under Test Level 1 – 25 DU Level 2 – 50 DU Level 3 – 100 DU Level 4 – 150+ DU Level 5 – 1K+ DU Technique Tall Power Clean+Push Press (2+2) Olympic Lifting Power… Read more »

Wednesday/Thursday 160210/11 – Beginner

Conditioning “Fight Gone Bad” Three rounds for max reps of: Wall balls (20/14), 10 ft target Russian Kettlebell Swings, (24/16) Box Jump with Step Down, (24/20) Push Press, (75/55) Row (Calories) (Compare results to 12/9/15 or 12/10/15.)

Tuesday 160209 – Beginner

Strength 8 minute EMOM: 1-3 of Strict Pull ups Pick the toughest possible scaling for your pull ups today and limit your total volume (3 reps per minute). If you are good at pull ups, this may mean performing a… Read more »

Saturday 160206 – Beginner

Team WOD 30 Minute Partner AMRAP → 3 person team 200 Double Unders 150 Squats 100 Russian Kettlebell Swings (24/16) 50 Pull Ups Partition reps with your teammates as desired.

Friday 160205 – Beginner

Technique Barbell Cycling: Power Cleans Conditioning Every 5 Minutes for 30 Minutes (6 rounds) for times of: 400/350 m row 6 Power Cleans (95/65) 8-10 Box Jump Overs (24/20) (Rest the remainder of the 5 minute interval)

Tuesday 160202 – Beginner

Gymnastics Tabata Push ups Compare to 1/20/16. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For the Tabata push ups we are looking for a good push up. Please read Coach… Read more »