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W.O.D.
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03/15/16 Tuesday WOD
Skill Handstand Drills….for all fitness levels!! WOD 9-15-21 reps for time of: Row for calories 115-lb. power snatches 10 min time cap After Party chin over bar hold – 2min… Continue reading
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03/14/16 Monday WOD
Strength Back Squat, week 3 then Front Squat, 5×8 @50% WOD 9 Push Presses (135/95) 12 Box Jumps 15 OHS (135/95) x 3 Rds *single barbell After Party 3 x… Continue reading
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03/10/2015 Thursday Workout
Warmup Strength Wendler Week 2 Deadlifts Group Work Workout 7 Burpees 17 Knees to Elbows 7 DB Man MAkers 17 V-Situps 11min AMRAP After Party
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03/09/2016 Wednesday Workout
Warmup Skills Toes to Bar Strict HSPU Workout 15 Deadlifts 10 Back Squats 5 Hand Stand Pushups x 5 RFT After Party Ring Supports and Pushups
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03/08/2016 Tuesday workout
Warmup Strength Wendler Week 2: Back Squat EMOM 8 THRUSTERS x 5 Sets – new set ev. 2min Partner Workout 5 Front Squats 250m Row x 4 Rds – FS… Continue reading
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030716 Monday WOD
Strength Press, wk 2 then 10min alternating EMOM Press at 50% (from the floor) DU (20sec, 30s, 40s, 30s, 20s) WOD Barbell Complex: Power Clean Hang Clean Clean STO 18… Continue reading
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030516 Saturday WOD
Strength Bench Press wk1 10 min EMOM 5 pullups – Bands are allowed with no bouncing – we’re making muscles! Partner WOD work while Partner rests….complete any combination 100 Lunges… Continue reading
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03/03/2016 Thursday Workout
Warmup Strength 1 Week 1: Front Squat Strength 2 10min EMOM: 2 Jerks Workout 50 Double Unders 20 Cal Row 20 Burpees 15min AMRAP
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03/02/2016 Wednesday Workout
Warmup Strength 1 Week 1: Back Squat Strength 2 5min EMOM: 3 Heavy Deadlifts Workout 7 MIN AMRAP: 10 Hang Cleans (95/65) 30 Double Unders 1 MIN REST 7 MIN AMRAP: 7… Continue reading
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…Workout of the Day
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03/16/2025 Sunday Workout
WARM UPROWING WARM-UPEMOM x 4:00MIN 1 – :40 LEGS ONLY ROWMIN 2 – :40 UPPER ONLY ROWMIN 3 – :40 HALF-SLIDE ROWMIN 4 – :40 FULL ROWING STROKE Then Into…… Continue reading
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