Strength: Hang Power Snatch 5×3 (moderate load) ideally 75% of 1rm Snatch WOD: 13 MIN AMRAP 13 Hang Power Snatches (75/55/45) 200m Run (count run as 1 rep) 13 Toes to BarRead More
Strength: 10 MIN EMOM 1 power cleans ALL performed at 80% of 1rm WOD: For Time: 30 Lateral Barbell Burpees 30 Power Cleans (165/110/95) 30 Lateral Barbell BurpeesRead More
WOD: For Time: Cash In: 800m Run 80 Wallballs 20/14/10 60 KB Swings 53/35/26 40 Thrusters (95/65/55) 20 Box Jumps (24/20/10) Cash Out: 800M run *30 min time capRead More
Strength: Push Jerks (off the rack) work to a heavy single for the day in 13:00 minutes WOD: 6 MIN AMRAP : Buy-In: 400 Meter Row Max Rounds With Time Remaining: 9 Push Jerks (115/85/65) 9 Chest to Bar Pull-ups Rest 4 minutes 6 MIN AMRAP : Buy-In: 400 Meter Row Max Rounds With Time...Read More
WOD: 16 MIN AMRAP 16 Dumbbell Power Snatches (50/35/25) 16 Hand Release Pushups 16 Single Dumbbell Hang Clean & Jerks (50/35/25) 16/13/10 Calorie Bike *switch arms every rep on DB CASHOUT: 8 MIN EMOM MIN 1: :40 sec high plank hold MIN 2: :40 sec rig hangRead More
WOD 6 Rounds For Time: 45 Double Unders or 45 singles 30 Air Squats 15/12/10 Calorie Row (20 min time cap) Rest 5 mins Then in a 15-minute window find a heavy 3 rep Back Squat off the rack * This two-part workout has two scores * The first score is the time it takes...Read More
For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65...Read More
WOD: 10 MIN EMOM MIN 1: 10/8/6 Cal Bike Min 2: 10 Pullups Rest 1 min TABATA: Core (45 sec on 15 sec off 8 rounds= 4 mins) AB Mat Situps Russian Twists with Slamball 30/20/10 Rest 1 min 10 MIN EMOM MIN 1: 20 Strict Barbell Presses 45/35 MIN 2: 20 Barbell Bent Over...Read More
