2721 S SanTan Village Parkway
Suite 101 building #7
Gilbert, Arizona 85295
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Training of the Day

Wednesday 6/25/14

Training of the day Deficit Clean Grip Deadlift 5-5-5-5 45% 55% 65% 75% Stand on a 45lb Plate then WOD 6 RFT 6 SDHP 95/65 6 C2B Pull Ups 6 Box Jumps 24/20 Post your scores to the Whiteboard.
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Tuesday 6/24/14

Training of the day Strict Press 5-5-5 45% 55% 65% then 2 Push Press + 1 Push Jerk x 3 rds @ 90% of your Strict Press 1RM then 10 min AMRAP 3 HSPU 6 Hang Pwr Snatch @ 95/65 9 Triple Unders or 18 DU’s Post your scores to the Whiteboard.
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Monday 6/23/14

Training of the day Back Squat Deadload 5-5-5 45% 55% 65% only 5 reps on last set then Pause Front Squat 3-3-3 3 second pause at the bottom. Build to heaviest weight possible for last set. then WOD 50 Thrusters 45/35 50 KBS 53/35 50 Med Ball Cleans 20/14 50 OH Walking Lunge 45/35...
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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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