Wednesday Wod 11.1.17

A. 20 Minutes EMOM Snatch x 1 @80# of 1RM B. 5 Tough Sets Back Squat x 3 Followed by 1 Set of Max Reps Back Squat @80% of 1RM C. 3 Tough Sets DB Bulgarian Split Squat x 5/Leg @31X0 D. 5 Rounds 100′ Sled Push Rest 2 Minutes 100′ Farmers Carry Rest 2 […]

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Tuesday Wod 10.31.17

A. 5 Tough Sets Wide Grip Strict Pull-up x 3 (Goal Here is to take a wide enough grip to make the lats work hard) 3 Tough Sets 50′ Arm Over Arm Rope Pulls (These should not be so heavy that breaks are taken, take note of any possible weak sides) 3 Tough Sets Landmine […]

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Monday Wod 10.30.17

A. 5 Tough Sets 3 Front Squats + 2 Jerks (Take From Rack) B. 20 Minutes EMOM Squat Clean x 1 @85-90% of 1RM Build To This BEFORE Starting, Goal is to get Volume at a relatively heavy load. C. 3 Tough Sets Strict Press x 5 D. 7 Minutes AMRAP 1-2-3-4-5-6-7…Reps Of Squat Clean […]

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Saturday Wod 10.28.17

A. For Time 10 Deadlifts 315/205# 15 Toes To Bar 20 Power Cleans 135/95# 25 Calorie Assault Bike 30 Single Arm DB Snatches 55/35# 25 Calorie Assault Bike 20 Power Cleans 135/95# 15 Toes To Bar 10 Deadlifts 315/205# B. Optional Spend 20 Minutes Run, Row, Bike, Or Swim Mild To Moderate Heart Rate, Not […]

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Friday 10.27.17

A. 7 Tough Sets Strict Press x 3 B. Build To A Heavy 100′ Suitcase Carry (Don’t Go So heavy it gets sloppy) C. 35 Minutes, Every 7 Minutes (5 Sets) Row 500 Meters 30 Wall Ball Shots 30/20# 10 Bar Muscle-ups Rest 10 Minutes D. 3 Rounds 20 Seconds L-Sit 50′ Handstand Walk

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Wednesday Wod 10.25.17

A. 3 Tough Sets Weighted Strict Pull-up x 5 3 Tough Sets Ring Dip x 6-10 Perform These Strict With 2 Second Pauses At Bottom and At Lockout 3 Sets of Ab Rollout x 10 B. 10 Minutes EMOM Deadlift x 3 @50% of Estimated 1RM Loop a Blue Band Around Feet/Bar Pull With Speed […]

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Monday 10.23.17

A. 6 Minutes EMOM Muscle Snatch + Snatch Push Press + Snatch Balance Men – 45#, Women – 35# B. 20 Minutes, E120 (10 Sets) Snatch x 1 Start at 50% and Build C. 4 Minutes AMRAP 9 Push Press 135/95# 11 C2B Pull-ups 30 Double Unders Rest 4 Minutes 6 Minutes AMRAP 9 Push […]

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