WOD: Bear Complex 5 rounds for load Complete 7 unbroken sets of this complex: Power Clean Front Squat Push Press Back Squat Second Push Press *Spend 25 mins finding 1 final heavy unbroken complex * Work as a class. Rest 2:00 mins between sets *The bar must touch the ground at the start of each sequence...Read More
Skill: Kipping OR Butterfly Pullups (spend 10 mins going over progressions) WOD: For Time: 800 Meter Run THEN… 3 Rounds of: 50 Double Unders 25 AbMat Sit-ups 15 Pullups 800 Meter Run THEN… 3 Rounds of: 50 Double Unders 25 AbMat Sit-ups 15 Pull-ups *35 min capRead More
Strength: Snatch Complex 1 Squat Snatch 1 Low Hang Squat Snatch 1 Overhead Squat * build in weight or stay at one weight the whole time (15 mins to complete) WOD: For Time: 40/35/30 Calorie Row 20 Squat Snatches (115/85/65) 40/35/30 Calorie RowRead More
Skill: Ring and Bar Muscle Ups (Spend 15 mins working on progressions) WOD: 14 MIN AMRAP: Buy-In: 50/45/40 Cal Bike Max Rounds in Time Remaining: 15 Box Step Ups with 2 DB’s (24/20/16) (50/35/25lb) 10 HR Pushups 5 Ring or Bar Muscle Ups or 6 ring rows to dipRead More
Strength: Thruster On the 1:30 x 6 Sets: 3 Thrusters (build in weight or stick to 1 weight the whole time) WOD: 7 Rounds For Time: 200 Meter Run 7 Thrusters (95/65/55) *should be unbroken 7 Burpees * 20 min time capRead More
Strength: 10 MIM EMOM Every min on the min do 5 bench press 135/95/65 WOD: 1-2-3-4-5-6-7-8-9-10 reps For Time of: Dumbbell squats 50/35/25 lb’s Bar-facing burpees -with time remaining find a 1rm clean -12 minute time cap – If you finish under the time cap, use remaining time to complete part 2.Read More
Strength: On the 1:30 x 6 Sets: 3 Squat Snatch * You can climb in weight to something heavy for the day or stay at one challenging load across the board WOD: 20-15-10-5 Reps of Cal Row Air Squats Ball Slams 50/40/30lbsRead More
“21 Guns” 21 MIN AMRAP 400M Run 21 Pushups 21 Box Jumps 24/20/16 15 Burpees 9 Pullups “For Veterans Day, the 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. To honor our Nation’s’ Warriors, past, present, and future.”Read More
