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Weekly WOD Updates 7-27 to 8-1

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Thats a 95lb snatch in the Jerusalem Cruisers.

 

 

**Reminders- Bring a Friend week is here! Look forward to an awesome and exciting week of workouts, and be sure to let all your coolest friends know they can come and workout with you.. for FREE!

Article Of The Week:
Great tips and perspective from a multiple games event athlete:

Video Of The Week:
Why do bands matter when mobilizing? 

Nutrition Information Of The Week:
Sneaky ways to sabotage yourself towards a lean body:

THIS WEEKS WORKOUTS

Monday

Met-Con

Partner WOD

5 Rounds 

20 Alternating Box Jumps

20 Wallballs(10 each)

20 Ab Wallball toss over the Box

 Skill

Back Squat

4 X 6

 

Tuesday

Skill

Thrusters:)

6 X 3 

Met-Con

10 Thrusters

1 Box Jump

9 Thrusters

2 Box Jump

8 Thrusters

3 Box Jump

7 Thrusters

6 Box Jump

6 Thrusters

5 Box Jump

5 Thrusters

4 Box Jump

4 Thrusters

3 Box Jump

3 Thrusters

2 Box Jump

2 Thrusters

1 Box Jump

1 Thruster

 

 

Wednesday

Skill

Jump Rope & Kettlebells

Met-Con

 21-15-9

Row for Calories

Kettlebell Swings

Burpees to a 6" Target

 

Thursday

Skill

Push Press

6 X 4

Met-Con

TABATA"

8 Rounds of each Movement for :20seconds of WORK then :10seconds of Rest

Jump Squats

Mountain Climbers-Floor or Rings

Push Press

Plank Hold

 

 

Friday

Skill

Bench Press

5 X 5

Met-Con

15 minute AMRAP

200m Run

3 Rounds of Cindy

Repeat-Repeat-Repeat for 15minutes

 

Saturday

Skill

Deadlift-Pause above the knee on the decent

3 X 8

 

Met-Con

"DT"

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Guest Sunday, 25 June 2017