Strength: Deadlift 15 min continuous clock. All sets based on 90% of 1rm Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: For time: 50/45/40 Cal Bike *every min starting at 0:00 stop and do 3 deadlifts 185/135/105 *Should be done unbroken each setRead More
Skill: Bar Muscle Ups (10-15 mins to work on progressions) WOD: 5 Rounds For Time: 12 Box Jump Overs (30/24/20) 9 Clean and Jerks (155/105/85) *find a weight to do singles each rep 6 Bar Muscle-ups (or 6 pullups to 6 dips on rings or bar) *25 min time capRead More
Strength: Back Squat 15 min continuous clock. All sets based on 90% of 1rm. Set 1: 3 at 70% Set 2: 3 at 80% Set 3: 3 at 90%+ WOD: On the 4:00min x 5 Rounds: 400m Run 10 Overhead Squats (95/65/55) * These fast-paced rounds should take around 3 minutes or less to complete,...Read More
Strength: Strict Press 15 min continuous clock. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ *NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max. WOD: 15 MIN...Read More
Strength: Deadlift 15 min continuous clock. Record only the last set of max reps Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ *NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max. WOD: For Time: 30...Read More
WOD: 10 MIN EMOM Every min perform 2 power cleans and push jerks at 85% of 1rm REST 5 Mins… 11 MIN AMRAP 1 Power Clean (155/105/55) 30 Double Unders or 30 singles 2 Power Cleans (155/105/85) 30 Double Unders 3 Power Cleans (155/105/85) 30 Double Unders … Add 1 Power Clean Per Round * Your...Read More
Strength: Back Squat 15 min continuous clock. Record only the last set of max reps. Based off of 90% 1rm (training max). Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: 3 Rounds: 25 Air Squats 500m Row 25 Front Squats (115/95/65)Read More
