Warmup: 3 Rounds of

2 laps around the room

2 rope climbs

10 burpee box jumps

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1 minute max rep thrusters 95/65#

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Strength: 15 minutes to establish a a working Thruster

*Working = heavy single

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"Angie"

For Time

100 Pullups

100 Pushups

100 Situps

100 Air Squats 

*Cannot move to another movement until all repetitions have been completed

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Sellout (optional) 

OTMx10 minutes

3 banded back squats

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4x5 Sotts Press ~ add load

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3-5 Muscle Ups

Warmup: 10  minutes of

300 meter row

15 OLY bar OHS

5 HSPU's 

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Buy-in: Push Press 5x4 - As Heavy as Possible

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Strength: 15 minutes to establish a heavy Clean & Jerk

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WOD: 5 Rounds for time:

6 Clean & Jerks @ 65% of Working weight

6 Back Squats @ same weight

Run around the building

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Sellout (Optional): 3 Rounds for time

5 Strict HSPU's

20 KBS 55/35#

5 T2B

20 Situps

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Endurance: meet at ECC @ 6 am

30 minute AMRAP

5 Pullups

10 Push ups

15 KBS

Run around the building

Click on the link to sign up today!

Saturday

Warmup: Coaches Choice!

WOD: For Time

500 meter row then,

24-21-18-15-12-9-6-3 of

Push Press 115/65#

Pullups

with 20 Double Unders after each set then,

500 meter row

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

Reminder: Sunday Funday @ 7 am - Everyone welcome even non-members

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My best friend Deb showing the world how the Underground Strength Training plus her hard work gives great results! Congrats on your amazing performances.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Monday

*Coach Joe will be going over Frosty Strategy and Competition Prep on Monday at 5:00 pm. Come hear what Joe has to say about planning for this amazing event!

Warmup: 3 Rounds of

10 hollow body to superman

10 wall balls

10 back extensions

2 rolls

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Buy-in: 3x12 Ring Pushups

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Strength: Front Squat 6! with 8 Russian Twists after each set

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WOD: Todays workout is to honor a very special friend of mine! I will keep her idenity a secret unless you can figure it out by the name.

"Toodle"

5 Rounds for Time

11 Front Squats 115/75#

11 Chest to bar Pullups

11 Snatches 115/75#

11 Burpees

11 Calorie Row

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Frosty Sellout: Bench 5!