Friday 2.24.17

Jonathon Shelton WOD 0 Comments

“BULLETPROOF WARM-UP” 8 Quad Thorasic Rotations/side 8 Sumo Inchworm Push-ups 8 Hip Down Push-ups 8 Alternating Shoulder Taps + 2 Rounds: 8 1-arm High Pulls/arm 8 Jump Squats 60ft. OH Carry/arm “CONDITIONING” Open WOD 17.1 Rx’d For Time: (20 minute cap) 10-20-30-40-50 Alt. DB Snatches (50/35) 15-15-15-15-15 Burpee Box Jump Overs (24/20) Scaled 10-20-30-40-50 Alt. DB Snatches (35/20) 15-15-15-15-15 Burpee …

Thursday 2.23.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 4 minutes 60ft. High Knees 7 Push-ups 60ft. Tail Kicks 7 Banded Good Mornings “CONDITIONING” Performance/Fitness: 4 Sets: 400m Run REST :30 20 KBS (53/35) REST :30 20 Box Jump Overs (24/20) REST 2:00 Core: 4 Sets: 300m Run REST :30 15 KBS (35/25) REST :30 15 Box Jump Overs (20/16) REST 2:00

Wednesday 2.22.17

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“PRIMER” EMOM 6 minutes O: 5 Hang Power Cleans (75/55) + 7 BFB E: 5 Push Press (75/55) + 10/7 Calorie Bike “CONDITIONING” Performance: 15 Sets of :40/20 of: 5 Hang Power Cleans (135/95) 10 Shoulder to Overheads (135/95) 15 Abmat Sit-ups Fitness: 15 Sets of :40/:20 5 Hang Power Cleans (95/65) 10 Shoulder to Overheads (95/65) 15 Abmat Sit-ups …

Tuesday 2.21.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Power Snatches (45/35) 5 OHS (45/35) 10 Ring/Barbell Rows “CONDITIONING” Performance: AMRAP 20 minutes @ 85% 400m Run 10 Alt. DB Snatches (55/40) -or- Power Snatches (95/65) 10 C2B Pull-ups in sets of 5 Fitness: AMRAP 20 minutes @ 85% 300m Run 10 Alt. DB Snatches -or- Power Snatches (75/55) 10 C2B Pull-ups in sets …

Monday 2.20.17

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“PRIMER” AMRAP 5 minutes 10/7 Calorie Row 10 Air Squats 10 Push-ups “STRENGTH” Every 2:00 x 5 Sets: 5 Back Squats @ 70% “CONDITIONING” Performance: 4 Sets: AMRAP 4 minutes: Rds 1 & 3: 10 Wall Balls (20/10) + 10 BFB + 10 Calorie Bike Rds 2 & 4: 10 Box Jumps (24/20) + 10 Thrusters (95/65) + 10 Calorie …

Friday 2.17.17

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“PRIMER” AMRAP 6 minutes 5 Thrusters (45/35) 5 Ring Rows :30 Calorie Row -or- Bike 10 Pass Throughs “CONDITIONING” Performance/Fitness: AMRAP 7 minutes 3-6-9-12..etc. Thruster (100/65) C2B Pull-ups Core: AMRAP 7 minutes 3-6-9-12…etc. Thruster (65/45) Jumping Pull-ups “CONDITIONING” Performance: 4 Sets: AMRAP 3 minutes 20/15 Calorie Row 15/10 Calorie Bike Max Effort 10m Shuttle Runs REST 2:00 Fitness: 4 Sets: …

Thursday 2.16.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 3 Sets: :30 Deadlifts :30 Push-ups :30 Single Unders :30 Walking Lunge Steps “CONDITIONING” Performance: AMRAP 16 minutes 400m Run 12 Deadlifts (225/155) 12 HSPU Fitness: AMRAP 16 minutes 300m Run 10 Deadlifts (185/135) 10 Assisted HSPU Core: AMRAP 16 minutes 200m Run 8 Deadlifts (135/95) 8 Seated DB Presses

Wednesday 2.15.17

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“PRIMER” AMRAP 5 minutes 7 KBS 7 Goblet Squats 7 Box Jumps 7 SDHP (45/35) “STRENGTH” Every :30 x 10 Sets: 2 Front Squats @ 65% “CONDITIONING” Performance: AMRAP 7 minutes 15/12 Calorie Bike 15 SDHP (95/65) REST 5:00 AMRAP 7 minutes 15/12 Calorie Row 35 Double Unders Fitness: AMRAP 7 minutes 12/10 Calorie Bike 12 SDHP (75/55) REST 5:00 …

Tuesday 2.14.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Pass Throughs 8 Power Snatch (45/35) 6 Burpees 4 Strict Pull-ups “STRENGTH” In 10 minutes, build to a heavy: Performance: Push Jerk Fitness: Push Press Core: Shoulder Press “CONDITIONING” Performance: AMRAP 8 minutes 2-4-6-8-10..etc. Power Snatch (95/65) -or- Alt. DB Snatch (55/40) C2B Pull-ups Fitness: AMRAP 8 minutes 2-4-6-8-10..etc. Power Snatch (75/55) -or- Alt. DB …

Monday 2.13.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 5 Push-ups 5 Wall Balls 7 V-Ups 7 Hip Extensions/Supermans “CONDITIONING” Performance: 20 Sets of :40/:20 of: 5 Power Cleans (155/110) 10 Toes to Bar 15 Wall Balls (20/14) Fitness: 20 Sets of :40/:20 of: 5 Power Cleans (135/95) 10 Toes to Bar 15 Wall Balls (14/12) Core: 20 Sets of :40/:20 of: 5 Power Cleans …