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Posts by Admin

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.
11/17/19 Sunday

Workout EMOM x 18 MINUTES MIN 1 – :50 Max Double Unders MIN 2 – :50 Single KB Step-Up (70/53)/(24/20)* MIN 3 – :50 Ring FLR *KB can be held… Continue reading

November 16, 2019 / W.O.D.
11/14/19 Thursday WOD

Workout AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (30/24) *2″, 4″ or 6″ Deficit

November 13, 2019 / W.O.D.
11/10/19 Sunday

Workout AMRAP x 20 MINUTES 30 Wall Balls (20/14) 30 Russian KB Swing (53/35)|(35/26) FINISHER 3 SETS 20 MB Russian Twists 20 Hollow Flutter Kicks 20 Banded Face Pulls -Rest… Continue reading

November 10, 2019 / W.O.D.
11/09/19 Saturday

Strength/Skill PARTNER STRENGTH 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner… Continue reading

November 9, 2019 / W.O.D.
11/07/19 Thursday

RECOVERY WORKOUT EMOM x 24 MINUTES MIN 1 – Row for Cals MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35) MIN 3 – Hollow, Superman,… Continue reading

November 6, 2019 / W.O.D.
10/6/19 Sunday

Workout FOR TIME 800m Run 13 HSPU (or DB Push Press) 13 DB Muscle Clean (50/35) 13 Box Jumps (30/24) 400m Run 13 HSPU (or DB Push Press) 13 DB… Continue reading

October 6, 2019 / W.O.D.