3 Strength: Cleans 10 MIN EMOM Do 2 Cleans every min on the min at 80% of 1 WOD: 3 rounds for time: 15 Power Cleans 135/95/65 12 Burpee Box Jump Overs 24/20/16 9 V-UpsRead More
Skill: Kipping and Butterfly Pullups (Spend 10-15 mins working on progressions) WOD: For Time: 800 Meter Row 25 Thrusters (95/65/45) 25 Chest to Bar Pull-ups 800 Meter Row 25 Overhead Squats (95/65/45) 25 Toes to Bar 800 Meter Row 25 Front Squats (95/65/45) 25 Pull-ups *25 min time capRead More
Strength: Back Squat 10×1 at 85% of 1rm WOD: 15 MIN AMRAP 30/27/24 Calorie Assault Bike 30 Single Dumbbell Hang Clean and Jerks (50/35/25) 30 Single Dumbbell Reverse Lunges (50/35/25)Read More
We’re more than 8 months into this global pandemic and by now we’ve all gotten used to the new norm. Working from home, being socially isolated and not being able to go out and enjoy the holidays with your friends and family. All of this can have a huge toll on our physical and mental...Read More
Strength: Snatch (Power or Squat) Heavy single for the day WOD: 5 three minute AMRAPS in 19 minutes 3 Power Snatches 95/65/55 6 pushups 9 airsquats Then rest 1 min and repeat for 5 rounds *After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and...Read More
Skill: muscle ups WOD 10 Min EMOM MIN 1: 4 Muscle Ups or 8 ring rows to dips MIN 2: 12/10/8 cal bike Rest 2 mins 10 MIN EMOM MIN 1: 15 Ab Mat Situps MIN 2: 200m RowRead More
Strength: Push Jerk (can also do split jerk) 10 MIN EMOM On the Minute x 10: 2 Push Jerks (work to a heavy set of 2) WOD: 12 MIN AMRAP 35 Double Unders 9 Deadlifts 7 Hang Power Cleans 5 Push Jerks Barbell: 155/105/95Read More
WOD: 5 Rounds For Time: 21 Wallballs (20/14/10) 18 Alternating Dumbbell Power Snatches (50/35/25) 15 Box Jumps (24″/20″) 12 Pullups *25 min time capRead More
