Wednesday Wod 1.23.19

5 Sets High Hang Snatch + Hang Snatch Level 1 3 Rounds For Time 20 KB Swings 53/35# 20 Burpees (Target) Level 2 – Sub Swings For Snatches 53/35# Optional Work 5 Tough Sets Clean Grip Romanian Deadlift x 5 Use a Riser For Feet If Mobility Allows 3 Tough Sets Snatch High Pull x […]

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Tuesday Wod 1.22.19

3 Sets False Grip(Ring) Weighted Pull-up x 5 3 Sets Ring Transition x 5 Level 1 5 Rounds For Time 15 Pull-ups 15 DB Front Squats 45/30# Optional Work For Time 30 Muscle-ups (Modify This Number if Necessary Down To A Challenging Number For You)

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Monday Wod 1.21.19

10 Minutes EMOM Handstand Pushup x 5 Modify This to Suit Your Skill Level Add Deficit To Increase Challenge Level 1 3 Rounds For Time 12 DB Push Press 45/30# 800 Meter Run No Time Cap Level 2 – 24 Reps/Round Optional Work 3 Sets Hollow Hold x 30 Seconds Rest 30 Seconds Superman x […]

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Saturday 1.19.19

Level 1 In Partners, Complete 3 Rounds For Time 50 Single Arm Alternating DB Snatches 50/35# 50 Pull-ups Level 2 In Partners, Complete 3 Rounds For Time 50 Single Arm Alternating DB Snatches 70/50# 50 Chest-2-Bar Pull-ups

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Friday 1.18.19

Open Workout 18.1 20 Minutes AMRAP 8 Toes To Bar 10 Single Arm Hang Clean + Press 50/35# 14/12 Calorie Row

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Thursday 1.17.19

4 Tough Sets Front Squat x 6 Then 3 Rounds For Time 15 Thrusters Run 400 Meters Or Row 500 Meters or Bike .6 Miles Level 1 – 95/65# Level 2 – 135/95# Optional Work 3 Tough Sets Front Rack Lunge x 10 (Taken From Rack, Go Heavy!)

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Wednesday 1.16.19

5 Tough Sets Hang Power Clean + Hang Squat Clean 5 Rounds For Time 10 Power Cleans 135/95# 30 Double Unders Optional Work 5 Tough Sets Clean Grip Romanian Deadlift x 5 Use a Riser For Feet If Mobility Allows

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Tuesday 1.15.19

5 Sets 5 Kip Swings + 3 Rings To Hips + 1 Muscle-up (Same Complex Can Be Used On Bar) 3 Sets Weighted Dip x 5 (Same thing as last week, try for improvement) Level 1 13 Minutes AMRAP 13 Pull-ups 50′ Bear Crawl Level 2 13 Minutes AMRAP 1-2-3-4-5-6…Reps For Time Muscle-up (Ring) After […]

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Monday 1.14.19

10 Minutes EMOM Minutes 1-5 Jerk Balance x 3 Minutes 6-10 Tall Jerk x 2 5 Tough Sets Jerk x 2 9 Minutes AMRAP 9 Push Press 115/75# 9 Burpee Box Jump Overs 24/20” Optional Work 3 Sets of Each Movement Landmine Press x 8/Side Landmine Row x 8/Side Focus on Good Mechanics and Consistency […]

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