Thursday Wod 1.11.18

Level 1 Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 10-12 Alternating Pistol Squats 2nd Interval – 20 Seconds False Grip Hold + 5 Kip Swings Then 2 Rounds For Time 30 Kettlebell Swings 53/35# 20 Goblet Carry Walking Lunges 53/35# Run 400 Meters Level 2 Every 90 Seconds For 15 […]

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Wednesday Wod 1.10.18

A. 5 Tough Sets Back Squat x 3 Followed By 1 Set of Max Unbroken Back Squats @80% of 1RM B. 21-15-9 Reps For Time Hang Power Clean Front Rack Reverse Alternating Lunge C2B Pull-up 135/95# Rest Enough To Recover C. 5 Sets 50′ Hand Over Hand Rope Pulls (Heavy) Max Effort (Time) Sandbag Bear […]

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Wednesday Wod 1.10.18

Levels 1 and 2 5 Tough Sets Jerk x 3 Pause a Full 2 Seconds Receiving 1st Jerk Then 9 Minutes AMRAP 9 Clusters 95/65# 15 Pull-ups Optional Work 2 Sets 1 Minute Bear Hug Sandbag Carry 150/100# 3 Tough Sets DB Z-Press x 5

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Tuesday Wod 1.9.18

A. 16 Minutes EMOM Min 1 – Pallof Press x 20 Seconds/Side (Dynamic of Static) Min 2 – Tall Kneeling Band Press x 20 Seconds/Side Min 3 – 45 Second Suitcase Carry L Min 4 – 45 Seconds Suitcase Carry R We’re doing these to ensure proper spinal rotational alignment. Give these effort, don’t speed […]

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Tuesday Wod 1.9.18

Levels 1 and 2 15 Minutes E90 (10 Sets) Hang Clean x 2 Then 5 Tough Sets Back Squat x 5 @33X1 Optional Work 3 Rounds For Time 30 Second L-Sit Row 20 Calories Ski Erg 20 Calories 40 Double Unders

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Monday Wod 1.8.18

Level 1 25 Minutes AMRAP 10 Deadlifts 225/155# 10 Push Press 45/30# Row 500 Meters or Assault Bike 1.2 Miles Rest 1 Minute Level 2 25 Minutes AMRAP 10 Deadlifts @1.5x Bodyweight 10 DB Push Press 55/35# Row 500 Meters or Assault Bike 1.2 Miles Rest 1 Minute Optional Work 3 Tough Sets Strict Weighted […]

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Monday Wod 1.8.18

A. With a 15 Minute Running Clock Minutes 1-5 Hang Snatch x 1 (Mid Thigh) Minutes 6-10 Hang Snatch (Above Knee) Minutes 11-15 Hang Snatch (Below Knee) Idea is to increase load across all minutes, finishing with your heaviest lifts B. 5 Tough Sets Front Squat x 5 @24X1 (Same Thing,Go For Improvement This Week) […]

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Saturday Wod 1.6.18

In Partners, Complete 2 Rounds For Time 100′ Bear Crawl 30 Synchronized Burpees (Target) 100′ Bear Crawl 30 Front Squats Level 1 – 135/95# Level 2 – 165/110#

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Saturday Wod 1.6.18

A. 3 Sets, Not For Time 1 Pegboard Ascent 100′ Handstand Walk 2-3 Legless Rope Climbs 15-20 Triple Unders B. Build To a Heavy 8-Rep of Each Bench Press C. Every 7 Minutes For 35 Minutes (5 Sets) Run 400 Meters 20 Wall Ball Shots 30/20# 20 Box Jump Overs 24/20” Record Only Your Fastest […]

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