Wednesday Wod 7.11.18

A. 12 Minutes EMOM Min 1 – DB Strict Press x 5 Min 2 – DB Bent Over Row x 8 (Establish Heavy Set Before Starting) B. Every 5 Minutes for 30 Minutes (6 Sets) 400 Meter Sprint Give These Your Best Effort

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Tuesday Wod 7.10.18

3 Sets, Not For Time 3 Turkish Get-ups L-Arm 3 Turkish Get-Ups R-Arm 1 Minute Plank Shoulder Taps 1 Minute Half Kneeling Pallof Press L 1 Minute Half Kneeling Pallof Press R (Use Something Challenging For The T Get-ups) Then Level 1 3 Rounds For Time 10 Ring Dips 20 Burpees (To Target) 30 Step-ups […]

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Tuesday Wod 7.10.18

A. 3 Sets, Not For Time 3 Turkish Get-ups L-Arm 3 Turkish Get-Ups R-Arm 1 Minute Plank Shoulder Taps 1 Minute Half Kneeling Pallof Press L 1 Minute Half Kneeling Pallof Press R (Use Something Challenging For The T Get-ups) B. 5 Tough Sets Bench Press x 2 C. 3 Rounds For Time 10 Muscle-Ups […]

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Monday Wod 7.9.18

5 Tough Sets Front Squat x 2 @33X1 Then 8 Minutes AMRAP 10 DB Snatches 30′ L-Arm Overhead DB Lunge 30′ R-Arm Overhead DB Lunge 10 DB Goblet Squats Level 1 – 30/20# Level 2 – 50/35# Level 2+ – 70/45# Optional Work 5 Sets Barbell Hip Thrust x 5 3 Sets Side Plank x […]

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Monday Wod 7.9.18

A. 5 Tough Sets Front Squat x 2 @33X1 B. 8 Minutes AMRAP 10 DB Snatches 30′ L-Arm Overhead DB Lunge 30′ R-Arm Overhead DB Lunge 10 DB Goblet Squats Use a 70/50# DB C. 5 Sets Barbell Hip Thrust x 5 3 Sets Side Plank x 1 Minute Rest 30 Seconds Between Sets/Sides

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Saturday Wod 7.7.18

A. Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Build To a Heavy Load Before Starting B. 2 Rounds For TIme 50 Synchronized Burpees (Target) Run 400 Meters (Together) 50 Pull-ups Row 50 Calories Assault Bike 50 Calories

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Saturday Wod 7.7.18

In Partners, Complete Level 1 2 Rounds For TIme 30 Synchronized Burpees (Target) Run 400 Meters (Together) 30 Pull-ups Row 30 Calories Assault Bike 30 Calories Level 2 2 Rounds For TIme 40 Synchronized Burpees (Target) Run 400 Meters (Together) 40 Pull-ups Row 40 Calories Assault Bike 40 Calories Level 2+ 2 Rounds For TIme […]

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Friday Wod 7.6.18

A. 5 Tough Sets Push Press x 5 B. Every Minute On The Minute Deadlift 315/205# Toes To Bar Mins 1-5 4 Reps of Each Mins 6-10 5 Reps Of Each Min 11-15 6 Reps of Each Continue Ascending Until You Can No Complete Finish Reps Within Minute C. 3 Tough Sets Barbell Z-Press x […]

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Friday Wod 7.6.18

5 Tough Sets Push Press x 5 Then Level 1 5 Rounds For Time 3 Wall Climbs 15 Box Jump Overs 24/20” Level 2 5 Rounds For Time 5 Wall Climbs 15 Box Jump Overs 30/24” Optional Work 3 Tough Sets Barbell Z-Press x 5 3 Tough Sets Half Kneeling Landmine Press x 10

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