Monday Wod 3.23.20

Home Gym Workout 3 Tough Sets Deadlift x 2 (Dead Stop) Level 1 7 Rounds For Time 10 Single Arm Russian Swings 53/35# 10 Hanging Tucks Level 2 – 70/53#, Toes To Bar Level 3 – 70/53# KB Snatch, T2B If you do not have a pull-up bar to perform toes to bar, perform a […]

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Saturday Wod 3.21.20

3x 5 Minutes AMRAP 6 Burpee Box Jump Overs 24/20” 6 Single Arm DB Clean and Press/Side Rest 3 Minutes Between Each 5 Minute Bout Level 1 – 40/25# Level 2 – 50/35# Level 3 – 70/50# If you do not have a box to jump to, perform burpee broad jumps are a great alternative. […]

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Friday Wod 3.20.20

Level 1 8 Minutes AMRAP 3-6-9-12-15…Reps Pull-up Continue Ascending By 3 Each Set Perform 20 Double Unders After Each Set of Pull-ups If you do not have a jump rope, perform 7 tuck jumps as an alternative. Level 2 – C2B Pull-ups     BODYWEIGHT WORKOUT 10 Minutes AMRAP 7 Tuck Jumps 9 Sit-ups 11 […]

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Wednesday Wod 3.18.20

Level 1 5 Rounds For Time 20 Kettlebell Swings 44/26# 20 Dips (Bar or Box) Run 400 Meters Level 2 – 53/35#, 10 Ring Dips Level 3 – 70/53#, 20 Ring Dips Optional Work 7 Sets Bench Press x 1 @90-95% Of 1RM 3 Tough Sets Cable Tricep Extension x 10

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Tuesday Wod 3.17.20

5 Tough Sets Strict Press x 5 50-40-30-20-10 Reps For Time Wall Ball Shot After Each Set Perform The Following Number of Handstand Pushups Level 1 – 14/10#, 15 Push-ups Level 2 – 20/14#, 10 Handstand Pushups Level 3 – 20/14#, 15 Handstand Pushups Optional Work 3 Tough Sets Lateral Raise x 10 3 Sets […]

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Monday Wod 3.16.20

Build To A Heavy Set Romanian Deadlift x 5 21-15-9 Reps For Time Deadlift Box Jump Over Level 1 – 205/135, 24/20” Level 2 – 275/185#, 24/20” Level 3 – 315/205#, 30/24” Optional Work *Can Be Done Before Above Work* 3 Tough Sets Single Leg Alternating RDL x 10 5/Leg, Using Barbell

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Saturday Wod 3.14.20

Level 1 15 Minutes AMRAP 30 Push Press 95/65# 40 Hanging Tucks 60 Double Unders Level 2 15 Minutes AMRAP 30 Push Press 135/95# 40 Toes To Bar 60 Double Unders Level 3 – 165/110#, Jerks Ok

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