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W.O.D.

01/18/2020 Saturday Workout

Workout ON A 10:00 RUNNING CLOCK… Max Cal Bike/Row *Every 2:00 including 3,2,1 go..perform 10 Up-Downs -Rest 3:00- AMRAP x 10 MINUTES 10 Box Jumps (24/20) 10 DB Bent Over… Continue reading

January 18, 2020 / W.O.D.
011220 Sunday WOD

BURGENER WARM-UP 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High + Outside 5-7 Muscle Snatch 5-7 Snatch Drops 5-7 Hang Snatch *With PVC or Empty Barbell –… Continue reading

January 11, 2020 / W.O.D.
12/29/19 Sunday WOD

STRENGTH 4 SETS Max Reps BW Bench Press* -Rest as Needed b/t Sets*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight… Continue reading

December 29, 2019 / W.O.D.
12/27/19 Friday WOD

STRENGTH 5-5-5 Front Squat* *Set 1 – 30-40% x 5Set 2 – 40-50% x 5Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics… Continue reading

December 26, 2019 / W.O.D.
12/25/19 MERRY CHRISTMAS!

Rest Day

December 24, 2019 / W.O.D.
12/22/2019 Sunday Workout

WARMUP PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 17 MINUTES* P1 Completes… 6 Toe to Bar 5 Power Snatch (95/65) 4 Overhead Squat 25 Mountain Climbers (R+L=1) P2 Completes…… Continue reading

December 21, 2019 / W.O.D.
12/15/2019 Sunday Workout

WARMUP SKILL/STRENGTH 3 SETS 3-5 TNG Power Snatch* *Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell. WORKOUT FOR TIME 20-16-10 Power… Continue reading

December 14, 2019 / W.O.D.
12/10/2019 Tuesday Workout

WARMUP STRENGTH 5-3-1 Push Press Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x ME WORKOUT “DOUBLE AMRAP” AMRAP x 4 MINUTES… Continue reading

December 9, 2019 / W.O.D.
12/08/2019 Sunday Workout

PARTNER WORKOUT FOR TIME 200m Row/Bike 30 Hang Power Clean (135/95) 50 Toes 2 Bar 200m Row/Bike -Rest 1:00- 200m Row/Bike 30 Power Clean (155/105) 40 Toes 2 Bar 200m… Continue reading

December 7, 2019 / W.O.D.
12/01/2019 Sunday Workout

HOLIDAY WEEK SCHEDULE Saturday, Sunday: Normal Schedule STRENGTH 10-8-6-8-10 Bench Press* *Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at… Continue reading

November 30, 2019 / W.O.D.