Strength: Back Squat 5×3 (3 sec pause in bottom) at 70% of 1rm WOD: On the 5:00 min x 4 Rounds: 20 Alternating Dumbbell Snatches (50/35/25) 25 Air Squats 15/12/10 Calorie Assault Bike * Record all round times, as your score is the slowest of the 4 rounds* Rounds should take less than 4...Read More
WOD: 15 min AMRAP 15 Pushups15 Cal Row15 OHS (95/65/55)15 Pullups Cashout: 10 MIN EMOM MIN 1: 10 TTB MIN 2: 20 side twists (10 per side) with slamball 30/20/10lb Read More
Strength: Barbell Complex On the 1:30 x 6 Sets: 3 Front Squats 3 Push Press * Build in weight over the 6 sets to something heavy for the day WOD: 4 Rounds For Time: 400m Run 10 Thrusters (115/85/65)Read More
Strength: Deadlift 6×1 at 85% of 1rm WOD: 13-Minute AMRAP: 55 Deadlifts 225/155/105 55 Wall-Ball Shots 20/14/10 55 Calorie Row 55 Handstand Push-ups *If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round. Your score will be the total number of repetitions completed within the 13-minute time...Read More
Skill: Muscle Ups (bar and ring) spend 15 mins working on progressions WOD: “GOAT” (we will be doing this every Thursday in the month of Feb) 20 MIM EMOM *Athlete picks any 2 movements (weaknesses) to practice over the 20 minutes * pick a small, manageable rep scheme to keep the heart rate down and practice...Read More
Strength: Push Press 6×1 at 85% of 1rm WOD: Buy in 25/20/15 Cal Bike 21-15-9 reps Ab Mat Situps Push Press 115/85/65 Buy out: 25/20/15 Cal BikeRead More
3 MIN AMRAP : 50 Double Unders or 50 singles 15 Bar-Facing Burpees Max Power Snatches (75/55/45) Rest 3 Minutes 3 MIN AMRAP : 50 singles Double Unders or 50 singles 12 Bar-Facing Burpees Max Power Snatches (95/65/55) Rest 3 Minutes 3 MIN AMRAP : 50 Double Unders or 50 singles 9 Bar-Facing Burpees Max Power Snatches (115/85/65)...Read More
Strength: Squat Clean (work to a heavy single for the day) WOD: 4 Rounds For Time: 21/18/15 Calorie Row 15 Box Jump (24″/20″/16) 7 Squat Cleans (155/105/95)Read More
