Monthly Archives: May 2017

31-May-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 Med Ball Cleans 4 Strict HSPU 3 Broad Jumps   B. Weightlifting: Squat Clean And Jerk 3x2 @ 80-85% Across   C. WOD: For Load/Reps Every 2 Minutes For 7 Rounds 0:00-1:30 1 Clean And Jerk (you can keep adding weight) Max HSPU…
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31-May-17-WK7

A. Weightlifting: Squat Clean And Jerk 3x2 @ 80-85% Across   B. WOD: For Load/Reps Every 2 Minutes For 7 Rounds 0:00-1:30 1 Clean And Jerk (you can keep adding weight) Max HSPU 1:30-2:00 -Rest
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Numbers of participation.

I know I don't get to reply to everyones workouts, but I am looking and taking note about what we need to work on and how you are progressing. I also wanted to take this time to show you guys some numbers as far as percentage of completion for the past two weeks of work.…
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30-May-17-WK7

Just try and recover from Murph. Nothing crazy, just move. A. Weightlifting: Hang Power Snatch 3x3 Building   B. WOD: “Annie” 50-40-30-20-10 DU’s Sit Ups   C. Mobility: For Quality Spend 15-20 Minutes Mobilizing And Stretching
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30-May-17

A. Warm Up: For Quality 400m Row 40 DU’s -3 Rds NFT 8 GHD Hip Ext 6 Barbell Strict Press (empty) 4 Strict T2B   B. Weightlifting: Hang Power Snatch 3x3 Building   C. WOD: “Annie” 50-40-30-20-10 DU’s Sit Ups   D. Cool Down: Run 400m Jog @ 85%
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29-May-17-WK7-Murph

Note, Tues,Wed,Thursday will be light, easy, recovery from Murph. A. WOD: Murph** 1 Mile Run 5 Rds 20 Pull Ups 40 Push Ups 60 Air Squats 1 Mile Run *If you have a 20lb vest or body armor, wear it.
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29-May-17-Murph

A. Warm Up: For Quality 500m Row 25ft High Knees 25ft Sampson Stretch 25ft High Knees 25ft Inch Worm -3 Rds NFT 10 KBS 7 Air Squats 3 Push Ups B. WOD: Murph** 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *If you have a 20lb vest or…
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