menu close menu
0 comments

Thursday Wod 2.16.17

Level 1
10 Minutes EMOM
Min 1 – 30 Seconds Row (Strapless)
Min 2 – 30 Seconds Handstand Hold/Shoulder Taps
Then
4 Rounds For Time
10 Front Rack Reverse Alternating Lunges 115/75#
15 Bar Facing Burpees

Level 2
10 Minutes EMOM
Min 1 – 30 Seconds Row (Strapless)
Min 2 – 30-50′ Handstand Walk
Then
4 Rounds For Time
10 Front Rack Reverse Alternating Lunges 135/95#
15 Bar Facing Burpees

0 comments

Wednesday Wod 2.15.17

Levels 1 and 2
12 Minutes EMOM
5 Power Snatches
These Can Be TnG or In Singles
Use a Load You Can Efficiently Move Through
While Keeping Good Positions
Then
Every 5 Minutes For 25 Minutes (5 Sets)
400 Meter Sprint

Optional Work
3 Tough Sets of:
Snatch Grip Romanian Deadlift x 5

3 Tough Sets of:
Snatch Pull x 3

0 comments

Tuesday Wod 2.14.17

Level 1
Jerk
2-2-2-2-2 Reps
Then
12 Minutes AMRAP
3 Wide Grip Strict Pull-ups
3 Bar Dips
5 Handstand Pushups (Strict Or Kipping)
10 Deadlifts 185/125#

Level 2
Jerk
2-2-2-2-2 Reps
Then
12 Minutes AMRAP
3 Muscle-Ups (Bar Or Ring, Choose Your Weaker)
5 Handstand Pushups (Strict Or Kipping)
10 Deadlifts 225/155#

Optional Work
Accumulate 15 Rope Climbs

2 Tough Sets of:
Sandbag Push Press x 5

2 Tough Sets of:
Single Arm Bent Over DB Row x 10

0 comments

Monday Wod 2.13.17

Level 1
20 Minutes To Perform 5 Tough Sets of:
Front Squat x 1 @33X1
Then
25-20-15-10-5 Reps For Time
DB Hang Squat Clean 30/20#
Box Jump Over 24/20”

Level 2
20 Minutes To Perform 5 Tough Sets of:
Front Squat x 1 @33X1
Then
25-20-15-10-5 Reps For Time
DB Hang Squat Clean 45/30#
Box Jump Over 24/20”

Optional Work
2 Tough Sets of:
Sandbag Squat x 10

2 Tough Sets of:
Barbell Hip Thrust x 10

2 Tough Sets of:
DB Bulgarian Split Squat x 5-6

0 comments

Sunday 2.12.17

Rest Day. Enjoy!

0 comments

Saturday Wod 2.11.17

Level 1
3 Tough Sets of:
Weighted Strict Supinated Grip Pull-up x 5
Then
7 Rounds For Time
10 DB Push Press 30/20#
10 DB Weighted Box Step-ups 45/30#

Level 2
3 Tough Sets of:
Weighted Strict Supinated Grip Pull-up x 5
Then
7 Rounds For Time
10 DB Push Press 45/30#
10 DB Weighted Box Step-ups 45/30#

0 comments

Friday Wod 2.10.17

Levels 1 and 2
15 Minutes E90 (10 Sets)
1 Snatch
Then
Open Workout 14.4
14 Minutes AMRAP
60 Calorie Row
50 Toes To Bar
40 Wall Ball Shots 20/14#
30 Cleans 135/95#
20 Muscle-ups

Optional Work
*To Be Done After Above Conditioning*
10 Minutes EMOM
Tng Power Snatch x 6
(Select A Challenging Load You
Can Move Efficiently With Limited Drops)

0 comments

Thursday Wod 2.9.17

Level 1
10 Minutes EMOM
Min 1 – 5 Kip Swings + 3-4 Hips To Bar
Min 2 – 40 Double Unders
Then For Time
100 KB Swings 53/35#
Every Minute On The Minute
Perform 5 Burpees (To Target)

Level 2
10 Minutes EMOM
Min 1 – 3-6 Bar Muscle-ups
Min 2 – 40 Double Unders
Then For Time
100 KB Swings 70/53#
Every Minute On The Minute
Perform 5 Burpees (To Target)

0 comments

Wednesday Wod 2.8.17

Level 1
8 Minutes AMRAP
12 Deadlifts 205/135#
50 Double Unders
12 Single Arm Alternating DB Snatch 50/35#
50 Double Unders
Rest 4 Minutes
8 Minutes AMRAP
Row 1000 Meters
20 Overhead Reverse Alternating Lunges 95/65#

Level 2
8 Minutes AMRAP
12 Deadlifts 245/165#
50 Double Unders
12 Single Arm Alternating DB Snatch 70/45#
50 Double Unders
Rest 4 Minutes
8 Minutes AMRAP
Row 1000 Meters
20 Overhead Reverse Alternating Lunges 115/75#

Optional Work
4 Rounds, For Efficiency Primarily
3 Rope Climbs
50′ Handstand Walk
20 GHD Sit-ups

0 comments

Tuesday Wod 2.7.17

Levels 1 and 2
20 Minute To Establish
5 Rep Max
Strict Weighted Bar Dip
Then
12 Minutes EMOM
Min 1 – 45 Seconds Max Calorie Assault Bike
Min 2 – Max Burpees (To Target)
Min 3 – Max Box Jump Overs 24/20”
Min 4 – Rest
Go for Max Reps!

Optional Work
2 Sets
Incline TYI’s x 10 at @2121 Tempo
(Use a Load That is Challenging)

3 Tough Sets Each Side
Kneeling 1-Arm Band Press x 7
(2 Seconds Hold At Lockout)

3 Tough Sets of:
Bench Press x 8-10

0 comments

Monday Wod 2.6.17

Level 1
Back Squat
2-2-2-2-2 Reps
Then
25-20-15-10-5 Reps For Time
DB Cluster 30/20#
Pull-up

Level 2
Back Squat
2-2-2-2-2 Reps
Then
25-20-15-10-5 Reps For Time
DB Cluster 45/30#
C2B Pull-up

Cluster = Squat Clean/Thruster

Optional Work
2 Tough Sets of:
Sandbag Strict Press x 3

Build To a Tough Set
Split Jerk x 1

2 Tough Sets of:
Barbell Supinated Grip Bent Over Row x 8

0 comments

Sunday 2.5.17

Rest Day. Enjoy!

0 comments

Saturday Wod 2.4.17

5 Tough Sets of:
Bench Press x 3
Then
20 Minutes AMRAP
1 Pushup
1 Wall Ball Shot
2 Pushups
2 Wall Ball Shots
3 Pushups
3 Wall Ball Shots
4 Pushups
4 Wall Ball Shots
Continue Ascending By 1 Each Round
Partners Switch Each Time Rep Ascends

Level 1 – 20/14#
Level 2 – 30/20#

0 comments

Friday Wod 2.3.17

Levels 1 and 2
20 Minutes To Establish A 1RM
Power Clean and Push/Power Jerk
Then
Open Workout 13.4
7 Minutes AMRAP
3 Clean and Jerks 135/95#
3 Toes To Bar
6 Clean and Jerks 135/95#
6 Toes To Bar
9 Clean and Jerks 135/95#
9 Toes To Bar
12 Clean and Jerks 135/95#
12 Toes To Bar
Continue Ascending By 3 Reps
Every Round Thereafter

Optional Work
*Can Be Done Before Or After Above Work*
20 Minutes To Build To A Heavy Set
1 Halting Snatch Deadlift + 1 Snatch