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WOD

Wednesday, August 14th 2019

WARM-UP AMRAP x 6 MINUTES 12 Alt. DB Suitcase Lunges :20 Side Plank (Right) 12 DBL DB G2OH :20 Side Plank (Left) STRENGTH EMOM x 14 MINUTES MIN 1 - 6/6 Back Rack Split Squats* MIN 2 - 15 DBL DB High Pulls *Increase weight each Set. WORKOUT FOR TIME 3-6-9-12-15-18 Slam...

Tuesday, August 13th 2019

WARM-UP 2 ROUNDS 50 Jumping Jacks 30 Mountain Climbers 10 Up-Downs Into... 2 ROUNDS 7/7 SA Curl to Press 6/6 SA Bent Over Row 5 Push-ups STRENGTH/SKILL 7 MINUTES TO BUILD TO... 5 Rep KB Snatch (R/L)* *Keep weight moderate-heavy. NCFIT BENCHMARK WORKOUT"MINI NATE"...

Monday, August 12th 2019

WARM-UP 3 ROUNDS (6:00 MINUTE CAP) 1:00 Bike (EZ)  :45 Bike (MOD)  :30 Bike (HARD) 12 Walking Lunges 2 Wall Walks STRENGTH EMOM x 14 MINUTES MIN 1 - 5 Tempo Romanian DL (30X1)* MIN 3 - 12 Alt. Tempo DB Strict Press (30X1) *Increase weight each Set. WORKOUT EVERY...

Saturday, August 10th 2019

WARM-UP PARTNER WARM-UP IN TEAMS OF 2... AMRAP X 7 MINUTES (P1 is the pacer, P2 performs reps until P1 finishes round) Partner 1, complete 1 Round of... 5/5 DB Strict Press 5/5 Single DB Front Rack Lunge 5/5 Single Leg DB RDLs3 Inchworms STRENGTH 4 SETS 15 Banded Good...

Friday, August 8th 2019

3 ROUNDS 6 Med Ball Goblet Squats 6 KB Sumo Deadlift 6 Medball Strict Press -:30 Rest- 3 ROUNDS 10 Alt. Lunges 6 KB High Pulls 6 Wall Ball Shots STRENGTH EMOM x 14 MINUTES MIN 1 - 8 Hang Power Cleans (Light-Moderate) MIN 2 - 12 Alt. Front Rack Lunges WORKOUT AMRAP x...

Thursday, August 8th 2019

WARM-UP AMRAP x 4 MINUTES 5 Cal Bike 5 Jumping Air Squats 5 Calorie Row 5 Up Downs STRENGTH TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 - Banded Plank Hold TABATA 2 - Sit-ups WORKOUT 3 SETS 500m Row 25/20 Cal Bike 400m Run -2:00 Rest b/t...

Wednesday, August 7th 2019

WARM-UP AMRAP x 5 MINUTES 3 Burpees 7 Sit-ups 10 Alt. Shoulder Taps STRENGTH EMOM x 14 MINUTES MIN 1 - 5 Tempo Deadlift (30X1)* MIN 2 - 15 DB Floor Press *Increase weight each Set. WORKOUT FOR TIME 10-9-8-7-6-5-4-3-2-1* DB Suitcase Deadlift (35/25) DB Strict Press *5...

Tuesday, August 6th 2019

WARM-UP 3 ROUNDS (7 MINUTE CAP) 8/6 Cal Row 6/6 SA KB Deadlifts– 6/6 SA RKBS– 6/6 KB Strict Press 12 Tuck-ups– 12 Alt. V-ups– 12 Knees to Chest STRENGTH/SKILL 7 MINUTES TO BUILD TO... Heavy Set of 5 DBL KB Clean to Press WORKOUT AMRAP x 15 MINUTES 8 Toes to Bar 5/5 SA...

Monday, August 5th 2019

WARM-UP AMRAP x 5 MINUTES 50m Shuttle Run 8 Tempo Air Squats (30X1) * 8 Ring Rows STRENGTH EMOM X 14 MINUTES MIN 1 - 5 Tempo Back Squats (30X1)* MIN 2 - 20 Alt. DB Hammer Curls *Increase weight each Set. WORKOUT 5 ROUNDS FOR TIME 50 Double Unders 25 Air Squats 12...

Saturday, August 3rd 2019

Strength/Skill 3 SETS 50' Filly Lunge (25' R / 25' L) 10/10 Single DB Front Rack Step-ups (24/20) -1:30 Rest b/t Sets- Workout FOR TIME 9-12-15-18-21* Alt. DB Snatch (50/35) Toes to Bar *25 Double Unders b/t...

Friday, August 2nd 2019

WARM-UP AMRAP x 6 MINUTES 5 SA Single Leg KB RDL 5 SA KB Front Squats 5 SA KB Strict Press 10 Plank Jacks* *In a Plank Position, jump your feet wide and then jump them back together. STRENGTH EMOM X 14 MINUTES MIN 1 - 6 Tempo Strict Press (30X1)* MIN 2 - 15 DB...

Thursday, August 1st 2019

WARM-UP 200m Run -- 250/150m Row -- 2 ROUNDS... 25ft High Knees 25ft Butt Kickers 10 Leg Swings/leg STRENGTH 3 SETS :30 Side Plank (R) 30 Russian Twists :30 Side Plank (L) 30 Russian Twists -Rest 1:00 b/t Sets- WORKOUT FOR TIME 50/40 Cal Bike -Rest 2:00- 1000/750m Row...

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