Wednesday 8.23.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 8EMOM o- 10 jump squats + 10 pvc pass throughs e- 3 burpees + 20-40-60 shuttle “CONDITIONING” Performance & Fitness EMOM 10 10/8 cals bike EMOM 10 10/8 cals rower EMOM 10 15 wall balls 20/14 Core EMOM 10 8/6 cals bike EMOM 10 8/6 cals rower EMOM 10 10 wall balls 14/10

Tuesday 8.22.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 5 burpees 10 kbs 10 ring rows “STRENGTH” 3sets: 8 seated shoulder press 12 bent over flys 1:00 rest 3sets: 10 barbell curls 15 banded tricep extensions 1:00 rest “CONDITIONING” AMRAP 12 Performance 100 DU buyin then 15 HR pushups 15 T2B Fitness 75 DU buyin then 10 HR push ups 10 T2B Core 200 SU buyin …

Monday 8.21.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 10 Goblet sqauts 10 box step ups 10 ab mat situps “STRENGTH” Every 3:00 for 12:00 10 Back squats Start around 70% “CONDITIONING” AMRAP 15 Performance 8 box jump overs 24/20 12 kbs 70/53 200m run Fitness 8 box jump overs 20/16 12 kbs 53/35 200m run Core 6 box jump overs 16/12 10 kbs 35/25 200m …

Wednesday 8.16.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 7 1 Round of DT (45/35) 10 Calorie Bike/Row “TEAMTASTIC #5” RX AMRAP 25 minutes 2 Rounds of DT (115/75) (1 Round ea. partner) 200m Run together 4 Rounds of Cindy (trade rounds) 60 Double Unders INT. 25min AMRAP 2 Rounds of DT (75/55) (1 Round ea. partner) 200m Run together 4 rounds of 5 Ring Rows, 10 …

Tuesday 8.15.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: 5 Push-ups + 5 Face Pulls E: 5 Plate Raises “STRENGTH” EMOM 12 minutes 1- 8 Bench Press 2- 8 Strict Chin-ups 3- 8 Dips 4- 8 Barbell Curls “CONDITIONING” Performance: Every 2:00 for 16:00 12 Power Snatches (95/65) 6 Box Jump Overs (24/20) Fitness: 12 Power Snatches (75/55) 6 Box Jump Overs (20/16) Core: …

Monday 8.14.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 10 Goblet Squats 4 Burpee Broad Jumps 6 Prone PVC Pass Throughs “CONDITIONING” AMRAP 7 minutes 20 Wall Balls (20/14) (14/12) (10/8) 200m Run 2:00 REST AMRAP 7 minutes 10 Power Cleans (155/105) (135/95) (95/65) 10 Bar Facing Burpees 2:00 REST AMRAP 7 minutes 5 Front Squats (155/105) (135/95) (95/65) 30 Double Unders / 90 Single Unders

Friday 8.11.17

Jonathon Shelton WOD 0 Comments

“PRIMER” In 10:00 25 cals 400m 20 banded goodmornings 20 punter kicks “CONDITIONING” For time: filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunge steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Tuesday 8.8.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Goblet Squats 10 KB Sumo DL “STRENGTH” Every 2:00 for 10:00 2 Front Squats @ 32X1 “CONDITIONING” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

Monday 8.7.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 6 Deadlifts 7 Hang Power Cleans 8 Push Press “STRENGTH” In 8:00 find a 3rm Push Press “CONDITIONING” AMRAP 6 minutes 6 Deadlifts (225/155) (185/135) (135/95) 6 Barfacing Burpees + Run 2 laps VA + AMRAP 6 minutes 6 Deadlifts 6 Barfacing Burpees

Friday 8.4.17

Jonathon Shelton WOD 0 Comments

“PRIMER” In 7 minutes 400m Run 60ft. Bear Crawl 7 Rounds of the Bear Complex (pick load) “CONDITIONING” Dallas 5 AMRAP 5 minutes Max Effort Burpees REST 1:00 AMRAP 5 minutes 7 Deadlifts (155/110) (135/95) (95/65) 7 Box Jumps (24/20) (20/16) (16/12) REST 1:00 AMRAP 5 minutes Max Effort DB Turkish Get-ups (40/30) (30/20) (20/10) REST 1:00 AMRAP 5 minutes …