Tuesday Wod 12.26.17

A. 3 Sets Pallof Press x 5/Side At End Range Hold For 3 Full Belly Breathes 3 Sets Tall Kneeling Band Press x 5/Side At End Range Hold For 3 Full Belly Breathes (Both These Exercises Can Be Performed Dynamically As Well) B. Establish a 1RM Front Squat C. For Time Row 1600 Meters 15 […]

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Monday 12.25.17

Merry Christmas Everyone! Take Some Time Off and Be With Family! Especially If You Performed Friday and Saturdays Workouts Get active outside if you’re dying to workout. But stay out of the gym.

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Saturday Wod 12.23.17

A. Build To a Heavy Deadlift B. 2 Minutes AMRAP 7 Power Snatches 115/75# 10 C2B Pull-ups Rest 3 Minutes 2 Minutes AMRAP 7 Thrusters 115/75# 7 Bar Facing Burpees Rest 3 Minutes 2 Minutes AMRAP 7 Power Cleans 135/95# 7 Toes To Bar Rest 3 Minutes 2 Minutes AMRAP 7 Deadlifts 225/155# 20 Double […]

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Friday Wod 12.21.17

A. Establish a 1RM Bench Press B. “12 Days of Christmas” 1 – 200 Meter Run 2 – Front Squats 185/125# 3 – Muscle-Ups 4 – Toes to Bar 5 – DB Thrusters 45/30# 6 – Box Jump Overs 30/24# 7 – Burpees (Target) 8 – Wall Ball Shots 30/20# 9 – Kettlebell Swings 70/53# […]

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Wednesday Wod 12.20.17

A. Establish a 1RM Snatch B. Establish a Heavy 2-Rep Back Squat C. 3 Rounds For Time 9 Squat Snatches 185/125# 100 Double Unders 50′ Handstand Walk Optional 2nd Session 4 Rounds 2 Minutes Row, Low Cadence Moderate/Hard Effort 2 Minutes Row, High Cadence Moderate/Hard Effort 2 Minutes Hard Effort 2 Minutes Easy Recovery

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Tuesday Wod 12.19.17

A. Establish a 1RM Weighted Pull-up B. Establish a Max Set of Triple Unders Establish a Max Timed Set Free Handstand Hold Establish a Max Timed Set L-Sit Hold (Hands and Feet Level) C. 4 Rounds For Time Run 400 Meters 5 Rope Climbs 15 Burpees (Target) 20 Box Jump Overs 24/20” Rest 2 Minutes […]

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Saturday Wod 12.16.17

A. 3 Sets Pallof Press x 5/Side At End Range Hold For 3 Full Belly Breathes 3 Sets Tall Kneeling Band Press x 5/Side At End Range Hold For 3 Full Belly Breathes B. 3 Rounds For Time Row 500 Meters 20 GHD Sit-ups 50′ Front Rack Lunges 155/105# C. After Resting 15-20 Mintues From […]

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Friday Wod 12.15.17

A. 5 Tough Sets Weighted Dip x 2 B. 5 Tough Sets Sumo Deadlift x 5 Perform These Dead Stop C. 10 Rounds For Time 2 Strict Muscle-Ups 4 Deficit Strict HSPU 8 Russian Swings 106/70# Utilize a Challenging Deficit For That Rep Range, and Record It! D. 3 Sets Ring Dip x 5-10 Hold […]

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