Thursday Wod 4.2.20

Home Gym Workout (Warm-up/Instructions) 20 Minutes To Establish a Max Set Squat Clean + Hang Squat Clean 5 Tough Sets Overhead Squat x 2 (Taken From Rack) Bodyweight Workout (Warm-up/Instructions) 13 Minutes AMRAP 10 Alternating Pistol Squats 20 Hand Release Pushups Modification for Pistols – 20 Lunges

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Wednesday Wod 4.1.20

Everybody’s Workout (Warm-up/Instructions) 5x Run 800 Meters Rest 3 Minutes Between Runs Goal is Fastest Overall Time

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Tuesday Wod 3.31.20

Home Gym Workout (Warm-up/Workout Instructions) 15 Minutes E90 (10 Sets) Handstand Push-up x 7-9 Compare to 2/11 and 3/3 This Time With more Time, Add Dificulty and/or Repetitions/Interval 4 Rounds For Time 15 DB Push Presses 200 Meter DB Farmer Carry (Walk/Jog) Again, Select a Load That Challenges You Reps of Push Presses can be […]

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Monday Wod 3.30.20

Home Gym Workout Establish a Max Set Sumo Deadlift x 5 (Dead Stop) 30-20-10 Reps For Time Toes To Bar DB Cleans (Muscle or Power) Select a Load That Challenges You With This Rep Scheme to Keep Intensity Bodyweight Workout For Time 50 Sit-ups 30 Single Leg Alternating RDL’s 40 Sit-ups 25 Single Leg Alternating […]

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Saturday Wod 3.28.20

Home Gym Workout 5 Tough Sets Bench Press x 5 In Partners 10 Minutes AMRAP Burpee Pull-ups Partners Alternate Every 30 Seconds Level 1 – Bar Within Standing Reach Level 2 – Bar Outside Standing Reach Bodyweight Workout 7 Minutes AMRAP Burpee

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Friday Wod 3.27.20

Home Gym Workout 15 Minutes To Build To Your Heaviest Set Squat Snatch + Snatch Balance + Hang Squat Snatch 4 Tough Sets Front Squat x 8 Bodyweight Workout 20 Minutes AMRAP Run (Find a Nice Trail If Possible) Every 2 Minutes On The Minute Stop and Perform 20 Air Squats Goal is to run […]

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Thursday Wod 3.26.20

Home Gym Workout 4 Rounds For Time 40 Double Unders 15/13 Calorie Bike Rest 4 Minutes 4 Rounds For Time 20 Box Jump Overs 24/20” 15/13 Calorie Bike If you do not have a box for the jumps perform broad jumps 6’/4′ Bodyweight Workout For Time Buy-In: 2 Minute Wall Sit Hold Then 3 Rounds […]

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Wednesday Wod 3.25.20

Level 1 4 Rounds For Time 7 Strict Pull-ups (Banded) 7 Pushups 7 Power Cleans 135/95# Run 400 Meters Level 2 4 Rounds For Time 5 Bar Muscle-ups 7 Power Cleans 185/125# Run 400 Meters Level 3 4 Rounds For Time 10 Bar Muscle-ups 7 Power Cleans 225/155# Run 400 Meters Estimate distance of run […]

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Tuesday Wod 3.24.20

Home Gym Workout 5 Tough Sets Push Press x 5 5 Rounds For Time 4 Wall Climbs 20/17 Calorie Row Optional Work 3 Sets Reverse Snow Angel x 1 Minute Rest 1 Minute Between Sets 3 Sets 50′ Sled Drag Face Pull No-Equipment Workout 5 Rounds For Time 4 Wall Climbs Run 400 Meters

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