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
Strength: Push Jerks (off the rack) Work to a moderate set of 3 reps WOD: For Time 3-6-9-12-15 reps of Push Jerks 135/95/65 Deadlifts 135/95/65 Lateral Barbell BurpeesRead More
WOD: 12 MIN EMOM MIN 1: 12 OHWDL (total 6 per leg) one 50lb DB/ one 35lb DB/ one 25LB DB MIN 2: 12 toe touches to rig lying down Rest 2 mins 12 MIN EMOM: MIN 1: 10 Wallballs 20/14/10 MIN 2: 10 PullupsRead More
Strength: Front Squats 5×2 at 80% of 1rm WOD: 4 MIN AMRAP 4 Rounds of “The Chief” (115/85/65) Max Calorie Bike Rest 3 Minutes 4 MIN AMRAP : 3 Rounds of “The Chief” (135/95/75) Max Calorie Bike Rest 3 Minutes 4 MIN AMRAP : 2 Rounds of “The Chief” (155/105/85) Max Calorie Bike 1 Round...Read More
