WOD

Friday, April 5th 2019

Warm up Double AMRAP with Light to MoD KB 5 Min AMRAP 7 Cal Row (Increasing in Intensity) 5/5 single Leg RDL 3 Inch Worms right Into 5 Min AMRAP 7 Cal Row 5/5 single Arm Front Rack Squats 3/3 single Arm Shoulder Press 04.05.2019 - Strength  Deadlift 5-5-5-5 Use the...

Thursday, April 4th 2019

EXTENDED WARM-UPEMOM x 8 MINUTES1 Strict MU or 3 Strict MU Transitions WORKOUTAMRAP x 15 MINUTES60 KB Swings (53/35)50 Cal Bike40 Toe to Bar30 Power Clean (135/95)|(95/65)20 Muscle-Ups* *Athlete choice for Bar or Ring...

Wednesday, April 3rd 2019

WORKOUT I. FOR TIME1k Row -Rest as Needed- II. AMRAP x 7 MINUTES2 Front Squat (185/135)|(135/95)4 Handstand Push-ups POST WORKOUT STRENGTH2 SETSMax Front Squat -Rest as Needed b/t Sets- *Use the same weight from the workout. Movement can not stop at the top...must be...

Tuesday, April 2nd 2019

WORKOUT6 SETS AMRAP x 3 MINUTES4 Burpee Box Jump Over (24/20)4 C2B Pull-ups -Rest 1:00 b/t Sets- *Pick-up where you left off at the end of each set. Score is total number of rounds. CORE FINISHER3 SETS15 V-Ups:30 L Side Plank:30 R Side Plank30 Russian Twist:30 Hollow...

Monday, April 1st 2019

Warm Up - 30 burpees every 45 sec for 12 min with 30 double unders every minute on the minute. Work out - 5 rounds for time 55 Ground to over head at 185/135, 110 double unders, 220 ab mat sit ups 20 min...

Monday, April 1st 2019

STRENGTHON A 15:00 RUNNING CLOCK... Build to 5 Rep TNG Power Snatch WORKOUTAMRAP x 10 MINUTES30 Double Unders (or 100m Sprint*)10 Power Snatch (95/65)|(75/55) *Athlete...

Saturday, March 30th 2019

WORKOUTAMRAP x 30 MINUTES20/15 Cal Bike20 Walking Lunges20 Slam Balls (30/20)Row 20/15 Calories:30 Right Side Plank:30 Left Side Plank ARM PUMP FINISHER3 SETSMax Distance "Gun Walk" (45/35) -Rest as Needed b/t...

Friday, March 29th 2019

STRENGTHON A 15:00 RUNNING CLOCK...Establish a Moderate Heavy 5-Rep Thruster**Bar can not stop overhead or on the shoulders at any point.WORKOUT"JACKIE"FOR TIME1000m Row50 Thrusters (45/35)|(35/15)30 Pull-upsOPTIONAL FINISHERNOT FOR TIME40 Strict Hanging Knee...

Thursday, March 28th 2019

WORKOUT7 ROUNDS FOR TIME10 Deadlift (225/155)|(185/125)20 Sit-ups*:30 Double KB Front Rack Hold (70/53)|(53/35) *GHD or Weighted Sit-up Optional COOL DOWN5:00 Banded Hamstring Stretch5:00 Foam...

Wednesday, March 27th 2019

STRENGTHEVERY 2:00 FOR 7 SETSBARBELL PUSH JERKSets 1-3...5 RepsSets 4-6...4 RepsSet 7...3 Reps *Start light and build to a moderate-heavy final set WORKOUTTRIPLE AMRAP AMRAP x 3 MINUTES10 Double Unders 5 DB Press (50/35)|(35/20) -Rest 1:00- AMRAP x 5 MINUTES20 Double...

Tuesday, March 26th 2019

SKILL10:00 Muscle-Up Skill Development WORKOUT4 SETS3 Rounds of "NATE"*400m Run -Rest 1:00 b/t Sets- 30 Min Cap *1 Round of Nate is...2 Muscle Ups4 HSPU8 Kettlebell Swing (70/53)|(53/35) *Athlete completes three rounds of Nate then runs 400m. Rest a full minute before...

Monday, March 25th 2019

WORKOUTFOR TIME12-9-6Hang Squat Clean (135/95)|(95/65)Box Jump (20/20) 9-7-5Hang Squat Clean (155/105)|(115/75)Box Jump (24/20) 7-5-3Hang Squat Clean (185/125)|(135/95)Box Jump (30/24) COOL DOWN5:00 Slow Pedal on...

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