Thursday 1.17.19

4 Tough Sets Front Squat x 6 Then 3 Rounds For Time 15 Thrusters Run 400 Meters Or Row 500 Meters or Bike .6 Miles Level 1 – 95/65# Level 2 – 135/95# Optional Work 3 Tough Sets Front Rack Lunge x 10 (Taken From Rack, Go Heavy!)

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Wednesday 1.16.19

5 Tough Sets Hang Power Clean + Hang Squat Clean 5 Rounds For Time 10 Power Cleans 135/95# 30 Double Unders Optional Work 5 Tough Sets Clean Grip Romanian Deadlift x 5 Use a Riser For Feet If Mobility Allows

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Tuesday 1.15.19

5 Sets 5 Kip Swings + 3 Rings To Hips + 1 Muscle-up (Same Complex Can Be Used On Bar) 3 Sets Weighted Dip x 5 (Same thing as last week, try for improvement) Level 1 13 Minutes AMRAP 13 Pull-ups 50′ Bear Crawl Level 2 13 Minutes AMRAP 1-2-3-4-5-6…Reps For Time Muscle-up (Ring) After […]

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Monday 1.14.19

10 Minutes EMOM Minutes 1-5 Jerk Balance x 3 Minutes 6-10 Tall Jerk x 2 5 Tough Sets Jerk x 2 9 Minutes AMRAP 9 Push Press 115/75# 9 Burpee Box Jump Overs 24/20” Optional Work 3 Sets of Each Movement Landmine Press x 8/Side Landmine Row x 8/Side Focus on Good Mechanics and Consistency […]

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Saturday Wod 1.12.19

In Partners, 7 Rounds For TIme 30 Push-ups 20 Toes To Bar Non Working Partner Must Hang From The Rig While Working Partner is Performing Toes To Bar Optional Work 5 Tough Sets Bench Press x 5 3 Sets Tall Kneeling Press Hold x 30 Seconds/Side

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Friday Wod 1.11.19

7 Tough Sets Back Sqauat x 3 Then For Time Run 400 Meters 20 Front Rack Reverse Alternating Lunges Run 400 Meters Level 1 – 95/65# Level 2 – 135/95# Optional Work 3 Tough Sets Barbell Hip Thrust x 10 3x Couch Stretch x 1 Minute/Side

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Thursday Wod 1.10.19

Level 1 20 Minutes AMRAP Row 250 Meters or Bike .3 Miles 10 DB Push Press 45/30# 15 Russian Swings 70/53# Level 2 20 Minutes AMRAP Row 250 Meters or Bike .3 Miles 10 DB Push Press 70/45# 15 Russian Swings 106/70# Optional Work Build To Your Heaviest Power Hang Clean + Jerk x 2 […]

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Wednesday Wod 1.9.19

5 Tough Sets 1 Hang Snatch + 3 Overhead Squats Total Volume Here Then 30-20-10 Reps For Time Overhead Squat 75/55# Bar Facing Burpee Optional Work 5 Sets Snatch Grip Romanian Deadlift x 5

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Tuesday Wod 1.8.19

5 Sets 5 Kip Swings + 3 Rings To Hips + 1 Muscle-up (Same Complex Can Be Used On Bar) 3 Sets Weighted Dip x 5 9 Minutes AMRAP 2-4-6-8-10-12…Reps Of Strict Pull-up After Each Set of Pull-ups, Perform 10 Seconds Hollow Hold

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