Tuesday 6.27.16

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Walking Lunge Steps 10 Banded Good Mornings 5 Power Clean + Jerk (75/55) “STRENGTH” 4 Sets: 5 Back Squats @ 75% REST :30 10 Wtd. Hip Extensions REST :30 + 3 Sets: 10/10 Front Rack KB Reverse Lunge Steps REST :30 15 Wtd. Side Bends/side REST :30 “CONDITIONING” Performance: 40 TnG Power Clean + Jerk …

Monday 6.27.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Burpee Broad Jumps 10 Russian KBS 15 DU “STRENGTH” 4 Sets: 10 Seated DB Presses REST :15 1:30 Bike (Legs Only) REST :15 + 4 Sets: 10 Plate Front Raises REST :30 15 Banded Face Pulls REST :30 “CONDITIONING” Performance/Fitness: 3 Rounds for Time: 20 Wall Balls (20/14) 10 Burpee Pull-ups REST :30 between rounds …

Thursday 6.22.17

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“PRIMER” AMRAP 6 minutes 6 Push Press 10 Walking Lunge steps 60′ shuttle “STRENGTH” 3 Sets: 8 Front Rack Box Step-ups per Leg :30 off 10 Strict Chin-ups :90 off “CONDITIONING” Performance: 6-9-12-9-6 reps for time of: Burpees over the bar Front Squats (185/125) Chest-to-bar pull-ups Fitness: 6-9-12-9-6 reps for time of: Burpees over the bar Front Squats (155/110) Chest …

Wednesday 6.21.17

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“PRIMER” In 7:00: 2k bike 20 banded goodmornings 200m run “CONDITIONING” Performance: Teams of 2. Trade Rounds. 8 Rounds for Time (4 each): 6 deadlift (275/205) 500m row Fitness: Teams of 2. Trade Rounds. 8 Rounds for Time (4 each): 6 Deadlifts (225/175) 500m Row Core: Teams of 2. Trade Rounds. 8 Rounds for Time (4 each): 6 Deadlifts (135/95) …

Tuesday 6.21.17

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“PRIMER” EMOM 6 O: 5 Pushups + 5 hanging knee raise E: 15 Wall Balls “STRENGTH” Every 2:00 for 5 Sets: 5 Bench 32X1 “CONDITIONING” AMRAP 8 10 T2B 15 Wallballs (20/14) 20 DU REST 2:00 AMRAP 8 8 HSPUS 16 Front rack reverse lunges (135/95) 24 Sit-ups

Monday 6.20.17

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“PRIMER” AMRAP 6 minutes 10cal bike 10 thrusters 10 Toe touch jumping Jacks “CONDITIONING” Performance: For Time: 15 Thrusters (135/95) 21 SDHP (135/95) 12 Thrusters 15 SDHP 9 Thrusters 9 SDHP Fitness: 15 Thrusters (115/75) 21 SDHP (115/75) 12 Thrusters 15 SDHP 9 Thrusters 9 SDHP Core: 15 Thrusters (95/65) 21 SDHP (95/65) 12 Thrusters 15 SDHP 9 Thrusters 9 …

Friday 6.16.17

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“PRIMER” In 7:00 400m Run 1k Bike 30 Walking Lunge Steps 60 Single Unders “CONDITIONING” Fight Gone Bad 3 Rounds: Wall Balls (20/14) SDHP (75/55) Box Jump (20/16) Push Press (75/55) Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from …

Thursday 6.15.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 Back Squats 5 Shoulder Presses 5 Banded Deadlifts 20/40/60 Shuttle Run “CONDITIONING” Performance: Burpee + Back Squat Ladder (185/125) REST 3:00 Burpee + Shoulder Press Ladder (115/75) REST 3:00 Burpee + Deadlift Ladder (245/170) Fitness: Burpee + Back Squat Ladder (155/110) REST 3:00 Burpee + Shoulder Press Ladder (75/55) REST 3:00 Burpee + Deadlift Ladder …

Wednesday 6.14.17

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“PRIMER” EMOM 6 minutes O: 10 Row Strokes + 7 Goblet Squats E: 7 Power Cleans + 7 Toe Touch Jumping Jacks “CONDITIONING” Minutes 0-7 AMRAP: 7 Power Cleans (95/65) 7 Box Jump Overs (24/20) Minutes 7-10 REST Minutes 10-17 3RM Front Squat Minutes 17-20 REST Minutes 20-27 AMRAP 14 KBS (53/35) 28 Double Unders

Tuesday 6.13.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 5 OHS (45/35) 7 Hanging Knee Raises 9 Russian KBS “STRENGTH” Every 2:00 x 5 Sets: 5 OHS, building sets “CONDITIONING” Performance/Fitness: 3 Rounds for Time: 21-15-9 Bar Facing Burpees 400m Run 21-15-9 Toes to Bar Core: 3 Rounds for Time: 15-12-9 Bar Facing Burpees 300m Run 15-12-9 Toes to Bar