Strength: Push Press (work to a heavy single from the ground in a 12:00 min window) WOD: Open 12.3 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″/16 12 Push press, 115# / 75#/ 65 9 Toes-To-BarRead More
Skill: Hand Stand Walks WOD: “Station Rotation” 45 sec at each station with a :15 sec transition Go through these 4 stations for 4 full rounds (16 min workout) Station 1: Max Bench Press (find a weight you can do unbroken large sets) Station 2: 15 Ab Mat Situps Station 3: Hand Stand Holds Station 4: Max...Read More
Strength: Work to a heavy hang squat clean (12:00 min window) WOD: For Time: 2 Rounds: 15 Front Squats (95/65/55) 25 Double Unders or 25 singles 400m run 2 Rounds: 12 Thrusters (95/65/55) 25 Double Unders or 25 singles 400m run 2 Rounds: 9 Hang Squat Clean Thrusters (95/65/55) 25 Double Unders or 25 singlesRead More
WOD: 5 MIN AMRAP : Buy-In: 25/20/15 Calorie Assault Bike Max Rounds With Time Remaining: 12 Deadlifts (225/155/105) 12 Barbell Facing Burpees Rest 5 Minutes 5 MIN AMRAP : Buy-In: 25/20/15 Calorie Assault Bike Max Rounds With Time Remaining: 8 Deadlifts (275/185/135) 8 Barbell Facing Burpees Rest 5 Minutes 5 MIN AMRAP : Buy-In: 25/20/15...Read More
Strength: Back Squat Every 2 Minutes x 6 Sets: 3-3-3-2-2-1 * The goal here is to build in weight with each set, working to a heavy single WOD: 14 MIN AMRAP 10 Single Arm Devil Presses (50/35/25) 10 Single Dumbbell Box Step-ups (50/35) (24″/20″) 10 CTB Pull-upsRead More
Strength: Snatch (power or squat) *work to a heavy single in a 20:00 min window WOD: AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. *scaled version for MU will be 5 CTB Pullups CASHOUT: TABATA work *athletes choiceRead More
Skill: Pistol Squats WOD: 20 MIM EMOM *Athlete picks any 2-4 movements (weaknesses) to practice over the 20 minutes * pick a small, manageable rep scheme to keep the heart rate down and practice technique *NOT a time to lift heavy weights * example: pullups, HSPU, DU, bike, OHS, WB, Rope climbs *example: odd minute: 2 rope climbs...Read More
Strength: Front Squats 5×2 at 85% of 1rm WOD: 3 Rounds for time: 50 Double Unders or 75 Singles 25/20/15 Cal Row 20 Wallballs 20/14/10 10 Front Squats 115/85/65Read More
WOD: For time: 400m Run 21 Power Cleans (155/105/95) 21 Bar-Facing Burpees 400m Run 15 Power Cleans (155/105/95) 15 Bar-Facing Burpees 400m Run 9 Power Cleans (155/105/95) 9 Bar-Facing Burpees *if athletes do not want to they can sub for 500/400/300m row or 50/45/40 cal bike CASHOUT: TABATA CORE WORK Coach ChoiceRead More
