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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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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