Entries by Cori Smith

Monday 4/25/16

Strength: Clean 1RM 5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, Find 1RM in 3 attempts WOD: 21, 15, 9 (12min cap) OH Squat (95/65) Burpee over bar

Friday 4/22/16

Strength: Hang Power Clean 5×50%, 4×60%, 6 x 3 @ 70% (focus on speed and technique, complete sets if time allows but DO NOT rush) WOD: 21, 15, 9, 15, 21 (14 min cap) Double Unders (x3 singles) KB swings (53/35)

Thursday 4/21/16

Strength: Weighted dips 4 x 6 AHAP WOD 1: 7 min AMRAP 10 burpee wall balls 1 Rope climb Rest 3 min WOD 2: 7 min max calorie row or bike

Wednesday 4/20/16

Strength: Back Squat 1 RM 5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, 3 attempts to establish 1RM WOD: “Melissa” – 15 min AMRAP Partner ladder 2, 4, 6, 8, 10, 12, 14, 15, 16… (reps are per partner, one partner working at a time except for the run) Deadlift (205/145) Box Jump (24/20) 200 m […]

Tuesday 4/19/16

5K run test Accessory: 3 Rounds NFT 12 BB roll outs 6 Hand stand shoulder touches (total reps if in handstand, per side if scaling to plank, focus on quality!) 3 Skin the cats

April Member of the Month:

Our Thoroughbreds Member of the Month award, like anything of value, is an honor that requires hard work, consistency, and a positive attitude. Hank Sarzynski has demonstrated all of these qualities in abundance. Hank has been a member of the Thoroughbreds family for a little over a year now and has impressed us all with […]

Monday 4/18/16

Strength: Strict Press 1RM 5×50%, 4×60%, 3×65%, 2×70%, 2X80%, 1×90%, 1×95%, 3 attempts to establish 1 RM WOD: For Time 12, 9, 6, 3 (15 min cap) C&J (155/105) Strict Chin Ups

Friday 4/15/16

Strength: Weighted Pullups 6 x 4 AHAP WOD: 5 Rounds for time, 20 min cap Run 400m 10 Power snatches (115/85) Accessory: 3×10 Dumbell Bicep Curls (per side) 3×10 bent over dumbbell posterior flyes

Thursday 4/14/16

Strength: Front Squat 1 Rep Max WOD: 4 rounds, NFT, 25 min cap Sled Push HEAVY!!! 50 ft 10 Overhead lunges (total reps 95/65) 20 standing med ball slams 10 sandbag shoulder overs

Wendesday 4/13/16

WOD1: 10 min EMOM 20 single arm KB swings (10 per side, 53/35lbs) WOD 2: 20 min AMRAP 10 TTB 400m run 10 Burpee bar touches (bar must be at least 6 inches over athlete’s reach) 400m row