Friday 2.10.17

Jonathon Shelton WOD 0 Comments

“PRIMER” Burpee Progressions “CONDITIONING” Performance: 4 Sets: AMRAP 2 minutes 20 x 10m Shuttle Runs ME Calorie Air Bike REST 2:00 Fitness: 4 Sets: 15 x 10m Shuttle Runs ME Calorie Air Bike REST 2:00 Core: 4 Sets: 10 x 10m Shuttle Runs ME Calorie Air Bike REST 2:00

Thursday 2.9.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: 10 Goblet Squats + 25 Single Unders E: 10 KBS + 10 K2E “CONDITIONING” Performance: AMRAP 12 minutes 12 Front Squats (135/95) 35 Double Unders 12 HSPU Fitness: AMRAP 12 minutes 12 Front Squats (115/75) 35 Double Unders 12 Assist. HSPU Core: AMRAP 12 minutes 9 Front Squats (95/65) 50 Single Unders 9 Seated DB …

Wednesday 2.8.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Walking Lunge Steps 7 Push-ups 10 Banded Good Mornings 10 Thrusters (45/35) “STRENGTH” 4 Sets: 3 Back Squats @ 75% REST :20 15 Hip Extensions REST 2:00 “CONDITIONING” Performance: 4 Rounds for Time: 7/5 Muscle Ups 25 GHDSU 12 Thrusters (95/65) Fitness: 4 Rounds for Time: 7/5 Jumping Bar Muscle Ups 50 Abmat Sit-ups 12 …

Tuesday 2.7.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 3 Sets: :30 Power Cleans (45/35) :30 Ring/Barbell Rows :30 Power Snatch (45/35) :30 Air Squats “CONDITIONING” Performance/Fitness: AMRAP 12 minutes 5 Power Cleans (145/105) (115/85) 10 Bar Facing Burpees 15/10 C2B Pull-ups REST 5:00 AMRAP 12 minutes 3 Power Snatches (145/105) (115/85) 6 OHS (145/105) (115/85) 200m Run Core: AMRAP 12 minutes 5 Power Cleans (95/65) 7 Bar …

Monday 2.6.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 5 Wall Balls 10 Pass Throughs 3/3 DB Snatch 1 Round of Rowling “CONDITIONING” Performance/Fitness/Core: 3 Rounds for Max Reps: 1:00 each station with 1:00 rest after each round Wall Balls (20/14)(14/12)(10/8) Alt. DB Snatches (55/40)(40/30)(30/20) Box Jumps (24/20)(20/16) Toes to Bar Calorie Row

Friday 2.2.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 2 Sets: 1:00 Bike 1:00 Rounds of 3/5/7 Cindy 1:00 Row REST :30 “CONDITIONING” Open WOD 13.5 Performance: AMRAP 4 minutes 15 Thrusters (100/65) 15 C2B Pull-ups -if 3 rounds are completed in 4 minutes, move to 8 minutes Fitness: AMRAP 4 minutes 12 Thrusters (100/65) 12 C2B Pull-ups -or- Jumping C2B -if 3 rounds are completed in 4 …

Wednesday 2.1.17

Jonathon Shelton WOD 0 Comments

“PRIMER” EMOM 6 minutes O: 10 KBS + 5 Burpees E: 10 Goblet Squats + 5 V-Ups “CONDITIONING” Performance: 3 Rounds for Time: 400m Run 10 Ground to Overheads (135/95) 15 T2B Fitness: 3 Rounds for Time: 400m Run 10 Grounds to Overhead (95/65) 10 T2B Core: 3 Rounds for Time: 200m Run 10 KBS (35/25) 10 Hanging Knee Raises …

Tuesday 1.31.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 3 Sets: :30 SDHP (45/35) :30 Ring Rows :30 Push Press (45/35) “STRENGTH” Every 2:00 x 5 Sets: Performance: 7 Tng Push Jerks Fitness: 7 TnG Push Presses Core: 7 TnG Shoulder Presses “CONDITIONING” Performance: AMRAP 10 minutes 25 Wall Balls (20/14) 15 C2B Pull-ups 25 Box Jumps (24/20) Fitness: AMRAP 10 minutes 20 Wall Balls (14/12) 10 C2B …

Monday 1.30.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 6 minutes 5 Thrusters (45/35) 20 Single Unders 5 Burpee Pull-ups “CONDITIONING” Performance: AMRAP 15 minutes 800m Run Buy-in -them AMRAP the following: 9 Bar Facing Burpees 12 Thrusters (95/65) 15 Double Unders Fitness: AMRAP 15 minutes 800m Run Buy-in -then AMRAP the following 9 Bar Facing Burpees 12 Thrusters (75/55) 15 Double Unders Core: AMRAP 15 minutes …

Friday 1.27.17

Jonathon Shelton WOD 0 Comments

“PRIMER” 3 Sets: :45 7 Calorie Row + ME Push-ups :15 REST :45 7 Calorie Bike + ME Air Squat :15 REST REST 2:00 T2B Interval 4 x 2:00/1:00 “CONDITIONING” Performance: AMRAP 8 minutes 3-3-3-6-6-6-9-9-9 Cleans (185/125) 3-6-9-12-15-18-21 HSPU Fitness: AMRAP 8 minutes 3-3-3-6-6-6-9-9-9 Cleans (155/110) 3-6-9-12-15-18-21 Assisted HSPU Core: AMRAP 8 minutes 3-3-3-6-6-6-9-9-9 Deadlifts (135/95) 3-6-9-12-15-18-21 Seated DB Presses