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Monday Wod 4.17.17

Level 1
14 Minutes E120 (7 Sets)
Dip Snatch + Hang Snatch
Then
12 Minutes AMRAP
15 Second Handstand Hold
30 Double Unders
16 Box Jump Overs 24/20”

Level 2
14 Minutes E120 (7 Sets)
Dip Snatch + Hang Snatch
Then
12 Minutes AMRAP
7 Strict Handstand Pushups
30 Double Unders
16 Box Jump Overs 24/20”

Optional Work
3 Tough Sets of:
4 Stop (3 Seconds) Halting Snatch Deadlift x 1
(Heavy Loads Stopping 2” Off Ground, Below Knee,
Above Knee, Mid Thigh

3 Tough Sets of:
Hang Muscle Snatch x 3

3 Tough Sets of:
Snatch Push Press x 5

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Sunday 4.16.17

Rest Day, Enjoy!

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Saturday Wod 4.15.17

Level 1
In Partners, Complete For Time
200 Wall Ball Shots 20/14#
1 Partner Works While
The Other Partner Holds
Plank

Level 2
In Partners, Complete For Time
300 Wall Ball Shots 20/14#
1 Partner Works While
The Other Partner Holds
Plank

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Friday Wod 4.14.17

Level 1
10 Minutes EMOM
Deadlift x 3 @60-65% of 1 Rep Max
Then
12 Minutes AMRAP
20 Russian Swings 70/53#
20 Double Unders
20 Pull-ups
20 Double Unders

Level 2
10 Minutes EMOM
Deadlift x 3 @60-65% of 1 Rep Max
Then
12 Minutes AMRAP
20 Russian Swings 106/70#
20 Double Unders
20 C2B Pull-up
20 Double Unders

Optional Work
3 Tough Sets Each Side:
Suitcase Carry x 100′

3 Tough Sets of:
Kettlebell Front Rack Carry x 100′

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Thursday Wod 4.13.17

Level 1
12 Minutes EMOM
Min 1 – 15-20 Seconds Superman Hold
Min 2 – 15-20 Seconds Hollow Hold
Min 3 – Ring Kip Swings x 3 + Hips To Rings x 3
Then
Tabata Assault Bike For Calories
Rest 1 Minute
Tabata Pushup

Level 2
12 Minutes EMOM
Min 1 – 20 Seconds Superman Hold
Min 2 – 20 Seconds Hollow Hold
Min 3 – Muscle-up (Achieve a Number you can sustain)
Then
Tabata Assault Bike For Calories
Rest 1 Minute
Tabata Pushup

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Wednesday Wod 4.12.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Strict Press x 5
(Pause 2 Full Seconds In Bottom Of 1st Jerk
Then
20 Minutes To Perform
5 Tough Sets of:
Front Squat x 5 @33X1

Optional Work
3 Tough Sets of:
Barbell Hip Thrust x 8 @20X2

3 Tough Sets Per Side:
DB Bulgarian Split Squat x 5 @22X1

(Note The Tempo on These, Don’t Cheat it)

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Tuesday Wod 4.11.17

Level 1
24 Minutes EMOM
Min 1 – 7 Burpee Box Jump Overs 24/20”
Min 2 – 45 Seconds Max Calorie Row
Min 3 – 9 Toes To Bar

Level 2
24 Minutes EMOM
Min 1 – 10 Burpee Box Jump Overs 24/20”
Min 2 – 45 Seconds Max Calorie Row
Min 3 – 12 Toes To Bar

Optional Work
3 Tough Sets of
Bench Press x 4

3 Tough Sets of:
Supinated Grip Bent Over Row x 6-8

Add Weight From Last Week

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Monday Wod 4.10.17

Level 1
14 Minutes E120 (7 Sets)
Hang Clean x 2
Then
5 Rounds For Time
10 C2B Pull-ups
15 Thrusters 75/55#

Level 2
14 Minutes E120 (7 Sets)
Hang Clean x 2
Then
5 Rounds For Time
5 Bar Muscle-Ups
15 Thrusters 95/65#

Optional Work
3 Tough Sets of:
4 Stop (3 Seconds) Halting Clean Deadlift x 1
(Heavy Loads Stopping 2” Off Ground, Below Knee,
Above Knee, Mid Thigh

3 Tough Sets of:
Press In Clean x 5

3 Tough Sets of:
Weighted GHD Hip Extension x 5 @10X3

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Sunday 4.9.17

Rest Day, Enjoy!

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Saturday Wod 4.8.17

Level 1
In Partners
Complete 3 Rounds For Time
Row 1K
60 Double Unders
30 Renegade Rows 30/20#

Level 2
In Partners
Complete 3 Rounds For Time
Row 1K
80 Double Unders
30 Renegade Rows 45/30#

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Friday Wod 4.7.17

Levels 1 and 2
10 Minutes EMOM
Deadlift x 3 @60% of 1 Rep Max
Then
10 Minutes AMRAP
3-6-9-12-15-18…Reps of
Deadlift @50% of 1 Rep Max
Box Jump Over 24/20”
Continue Ascending By 3 as Far as Possible
Record Total Reps

Optional Work
3 Tough Sets of:
Good Morning x 10

3 Sets of:
Reverse Hyper x 15

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Thursday Wod 4.6.17

Level 1
12 Minutes EMOM
Min 1 – 30 Double Unders
Min 2 – 15 Seconds Nose-to-Wall Handstand Hold
Min 3 – 15 Seconds Hollow Hold
Then
4 Rounds
2 Minutes AMRAP
15 Toes To Bar
AMRAP Wall Ball Shots 20/14# With Remaning Time
Rest 2 Minutes

Level 2
12 Minutes EMOM
Min 1 – 40 Double Unders
Min 2 – 20 Seconds Nose-to-Wall Handstand Hold
Min 3 – 20 Seconds Hollow Hold
Then
4 Rounds
2 Minutes AMRAP
20 Toes To Bar
AMRAP Wall Ball Shots 30/20# With Remaning Time
Rest 2 Minutes

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Wednesday Wod 4.5.17

Levels 1 and 2
20 Minutes To Perform
5 Tough Sets of:
Jerk x 2
(Pause 2 Full Seconds In Bottom Of 1st Jerk Dip)
Then
20 Minutes To Perform
5 Tough Sets of:
Back Squat x 5 @33X1

Optional Work
3 Tough Sets of:
DB Z-Press x 8

3 Tough Sets of:
Barbell Hip Thrusts x 10

2 Sets of:
IYT’s x 15 (5 Each Direction)

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Tuesday Wod 4.4.17

Level 1
Every 6 Minutes For 24 Minutes (4 Sets)
Run 300 Meters
10 Ring Dips
Run 300 Meters

Level 2
Every 6 Minutes For 24 Minutes (4 Sets)
Run 400 Meters
15 Ring Dips
Run 400 Meters

Optional Work
3 Tough Sets of
Bench Press x 5

3 Tough Sets of:
Supinated Grip Bent Over Row x 6-8