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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.
11/04/2019 Monday Workout

Warmup Workout FOR TIME 22-20-18-16-14 DB Push Press (40/30) DB Suitcase Reverse Lunge *50 Mountain Climbers (R+L=1) after every full round.

November 3, 2019 / W.O.D.
11/03/2019 Sunday Workout

Strength/Skill ON A 13:00 RUNNING CLOCK… Build to a “Heavy” Set of the Following Complex: 1 Deadlift 1 Hang Power Clean (Tall) 1 Hang Power Clean (Mid-Thigh) Workout 6 ROUNDS… Continue reading

November 3, 2019 / W.O.D.
10/13/2019 Sunday Workout

In teams of 3… 10min AMRAP Max Bench Press -Rest 3min- 10min AMRAP Max 100m Sprints -Rest 3min- 10min AMRAP Max DB Lungester = 1 FR Lunge Left + 1… Continue reading

October 12, 2019 / W.O.D.
10/08/2019 Tuesday Workout

WARMUP WORKOUT AMRAP x 20 MINUTES 400m Row* 15 Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round…. Continue reading

October 7, 2019 / W.O.D.
10/07/2019 Monday Workout

Strength/Skill ON A 15:00 RUNNING CLOCK… Establish 10RM Front Squats *Max 2 attempts at 10RM Workout FOR TIME 20 Front Squat (135/95) 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15)… Continue reading

October 6, 2019 / W.O.D.