Friday 2/16

  • Warm-Up 3 x 15s
    • Jumping Jacks
    • AirSquats
    • Spiderman
    • Back Roll To Split
  • Box Squat: 10 x 2 @80% – 60s Rest Between
  • SuperSet x 4 – Minimal Rest
    • 10 Alternating KB Lunges @moderate
    • 8 (each) Box Step-Ups [Complete all of one side in a row]
  • 12min AMRAP:
    • 10 WallBalls
    • 10 WallBall Sit-Up Throws
    • 10 Push-Ups
  • Tabata Russian Twists

Wednesday 2/14

  • Warm-Up x 3
    • 20 Jumping Jacks
    • 6 Toe Squats
    • 8 High Kicks
    • 4 Inch Worms
    • 10 Sit-Ups
  • Deadlift:
    • 2 x 2 @80%
    • 5 x 5 @60% – 60s Rest Between
  • 3 x [3min AMRAP] – 2min Rest Between – Score Total Rounds+Reps
    • 10 KB Swings
    • 10 Toes 2 Bar
  • Tabata Plank Hold

Tuesday 2/13

  • Warm-Up x 3
    • 6 Spiderman
    • 8 Squats
    • 10 Frog Pumps
    • 25 Double Unders
  • Work to heavy triple on Box Squat w/ 1s pause
  • Superset x 3
    • 10 Barbell Good Mornings
    • 30s Plank
    • 10 Alternating Pistols
  • 14.1: 10min AMRAP:
    • 30 Double Unders
    • 15 Snatches (75/55)

Monday 2/12

  • Warm-Up x 3
    • 6 Spiderman
    • 30s Plank
    • 4 Front Squat
    • 4 Strict Press
    • 4 Full Clean
  • Front Rack Mobility
  • Work to a 3RM Thrusters From The Floor
  • For Time: 21-18-15-12-9-6-3:
    • Thrusters (95/65)
    • Bar Facing Burpee’s
  • Couch Stretch

Tuesday 2/6

  • 4 x 15s of Each:
    • Jumping Jacks
    • Squats
    • Mountain Climbers
    • Burpees
  • Test Max Pull-Up Repetitions
  • Test Max Weighted Pull-Up
  • Test Max Push-Up Repetitions
  • For Time: Angie:
    • 100 Pull-ups
    • 100 Push-ups
    • 100 Sit-ups
    • 100 Squats

MONDAY 2/5/18

TIME TO SHOW YOUR STUFF, IT’S MAX WEEK!!!!!!

 

  • 3X
    • 8 Banded Dislocate
    • 8 Banded OHS
    • 10y Banded OH Duck Walk
    • 6 Spiderman
  • RACK/PVC OHS
  • 1RM OHS
  • ISABEL
    • 30 Snatch (135/95)
  • FOOT SMASH

FRIDAY 2/2/18

DON’T FORGET……..

The half-way measurements for Change Your Life Challenge will be held today and Saturday

Today we will be performing a modified version of the Hero WOD Randy, in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008,

  • 5M DUs
  • 3X
    • 8 Ring Rows
    • 6 Cobra/Dog
    • 5 Burpees
  • SHOULDER INTERNAL ROTATION SMASH
  • 12EMOM
    • 1st Min = ME Pull-up
    • 2nd Min = ME Push-up
    • Odd Min = 65% of pull-up
    • Even Min = 65% of push-up
  • RANDY TO THE CORE
    • 75 Snatch (75/55)
    • 10 Situps EMOM
  • ROMWOD