Monday April 4, 2016
Strength: 3 x 3 push press 3 x 3 squat clean WOD: “Tony’s Birthday WOD” It’s based on his age and years at Tribal…
Friday April 1, 2016
Strength: 5 x 4 weighted box step ups (weight in front rack) 5 x 3 press WOD: 35 cleans (115/75) 35 deadlifts (115/75) *** start with cleans but do 5 burpees at the top of each minute
Thursday March 31, 2016
Strength: 3 x 3 of 1.25 back squat Floor press 3 x 3 WOD: 10 Minute EMOM 1 push press, 1 push jerk, 1 split jerk Followed immediately (at the 10:00 mark) by 12-9-6 Jerks (135/95) Box jumps (24/20)
Wednesday March 30, 2016
Strength: 5 x 3 overhead squat 5 x 8 kettlebell suitcase lifts (4 per side) WOD: 3X 400m run 30 wall balls (20/14) 20 kettlebell swing (53/35)
Tuesday March 29, 2016
Strength: 6 x 3 deadlift (work up in weight each set) 3, 3, 3, 2, 2, 1 push press (work up in weight each set) WOD: 10 minute AMRAP 50 Double unders 15 Pull ups