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Suite 101 building #7
Gilbert, Arizona 85295
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Saturday

Training of the day Strength: Make up WOD Partner Relay for time Partner 1: 400m Run Partner 2: 50 Air Squats P 1: 50 Mt Climbers P2: 50 Leg Levers P1: 50 Leg Levers P2: 50 Mt Climbers P1: 50 Air Squats P2: 400m Run Only 1 partner can work at a time. You must wait until your...
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Friday 6/20/14

Training of the day Weighted Pull Ups 5-5-3-3-2-2 Build to heaviest weight possible for last 2 reps then WOD Part 1: 1min Max rep Squat Clean @ 50% of you Pwr Clean 1RM 1min rest 1min Max rep T2B 1min rest 1min Max rep Box Step Ups 24/20 3 min rest Part 2: 3 Rds For Time of your...
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Thursday 6/19/14

Training of the day Bench Press 5-3-1+ 75% 85% 95% then WOD 100 DU’s Buy in 21/15/9/6/3 of Dips Elevated Push Ups 20″ Sit Ups 100 DU’s Cash out Post your scores to the Whiteboard.
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Wednesday 6/18/14

Training of the day Deadlift 5-3-1+ 75% 85% 95% Skill: KB Clean WOD 5 RFT 5 Deadlift @ 50% of your 1RM 10 KB Cleans (5 each arm) 53/35 400m Run KB must touch the ground on each rep Post your scores to the Whiteboard.
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Tusday 6/17/14

Training of the day Strict Press 5-3-1+ 75% 85% 95% then WOD 12min AMRAP 3 Push Press + 3 Push Jerks (6 total reps) @ 60% of your Strict Press 1RM 6 Burpee Box Jump overs Post your scores to the Whiteboard.
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Monday 6/16/14

Training of the day Back Squat 5-3-1+ 75% 85% 95% then WOD For Total Reps of 2min max Pull Ups 1min rest 2min max Thrusters 95/65 1 min rest 2min max T2B 1min rest 2min max Wall Ball 20/14 Go for a max rep unbroken set on the pull ups then continue for the remainder of the 2...
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Saturday 6/14/14

Training of the day WOD 25 Min Partner AMRAP 20 Partner Med Ball Sit Ups 20/14 (10 each) 30 DU’s each 400m Partner Run Partners must stick together each round Post your scores to the Whiteboard.
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Friday The 13th

Training of the day OH Squat 3-3-3- Build to a heavy set then WOD 13 rds for time 7 OHS @ 45% of you OHS 1RM 6 T2B Scale 1: Goblet Squat/Knee ups Scale 2: Air Squat/Leg Levers Post your results to the Whiteboard.
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Thursday 6/12/14

Training of the day Bench Press 3-3-3+ 70% 80% 90% then WOD 50 Wall Balls 20/14 20 DU’s 40 KBS 53/35 20 DU’s 30 Deficit Push Up’s 45lb Plate / 25lb Plate 20 DU’s 20 V Up’s 20 DU’s 10 Deficit Burpees 45lb Plate / 25lb Plate 20 DU’s For...
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Wednesday 6/11/14

Training of the day Deadlift 3-3-3+ 70% 80% 90% then WOD 12min AMRAP 5 Sumo Deadlift High Pull @95lb Barbell /53lb KB 5 Box Jumps 24/20 5 Pull Ups Compare scores to 4/8/14. Lets see who has progressed. Click on the “Training of the day” tab and scroll back. This is...
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