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Sunday 1.15.17

Rest Day. Relax!

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Saturday Wod 1.14.17

Level 1
3 Tough Sets of:
Banded Deadlift x 3
Then In Partners
12 Minutes AMRAP
60 Double Unders (Switching at 30)
30 American Swings 53/35# (Switching at 15)

Level 2
3 Tough Sets of:
Banded Deadlift x 3
Then In Partners
12 Minutes AMRAP
60 Double Unders (Switching at 30)
30 American Swings 70/53# (Switching at 15)

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Friday Wod 1.13.17

Level 1 and 2
20 Minutes To Build to a Heavy
Snatch
Then
15 Minutes EMOM
3 Snatches @65-70% of Above 1RM

Optional Work
4 Rounds, Each For Time
90 Seconds Max Effort Row For Calories
Rest 3 Minutes

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Thursday Wod 1.12.17

Level 1
10 Minutes EMOM
Min 1 – 5 Kip Swings + 3-4 Hips To Bar
Min 2 – 20 Double Unders
Then
4 Rounds For Time
30 Wall Ball Shots 20/14#
15 Pull-ups
Rx = Unbroken Reps On Every Set

Level 2
10 Minutes EMOM
Min 1 – 3-5 Bar Muscle-ups
Min 2 – 40 Double Unders
Then
4 Rounds For Time
25 Wall Ball Shots 30/20#
15 Chest-2-Bar Pull-ups
Rx = Unbroken Reps On Every Set

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Wednesday Wod 1.11.17

Level 1
20 Minute EMOM
Min 1 – Max Reps Power Clean 135/95#
Min 2 – 10 Burpees (To Target)

Level 2
20 Minutes EMOM
Min 1 – Max Reps Power Clean 155/105#
Min 2 – 12 Burpees (To Target)

Optional Work
*Best Done Before Above Conditioning*
15 Minutes E90 (10 Sets)
Hang Power Clean + Hang Squat Clean
(Build Over the 10 Sets)
Then
3 Tough Sets of:
Bench Press x 3

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Tuesday Wod 1.10.17

Level 1
4 Tough Sets of:
Strict Press x 3
Then
1 Set for Max Reps Of
Strict Press @70% Of Heaviest 3-Rep Set
Then
For Time
30 Push Press 115/75#
30 Overhead Reverse Alternating Lunges 115/75#
15 Toes To Bar
20 Push Press 115/75#
20 Overhead Reverse Alternating Lunges 115/75#
15 Toes To Bar
10 Push Press 115/75#
10 Overhead Reverse Alternating Lunges 115/75#
15 Toes To Bar

Level 2
4 Tough Sets of:
Strict Press x 3
Then
1 Set for Max Reps Of
Strict Press @70% Of Heaviest 3-Rep Set
Then
For Time
30 Shoulder To Overhead 135/95#
30 Overhead Reverse Alternating Lunges 135/95#
20 Toes To Bar
20 Shoulder To Overhead 135/95#
20 Overhead Reverse Alternating Lunges 135/95#
20 Toes To Bar
10 Shoulder To Overhead 135/95#
10 Overhead Reverse Alternating Lunges 135/95#
20 Toes To Bar

Optional Work
4 Minutes AMRAP
15′ Rope Climb

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Monday Wod 1.9.17

Level 1
4 Tough Sets of:
Back Squat x 3
Then
1 Set for Max Reps Of
Back Squat @70% Of Heaviest 3-Rep Set
(If More than 1 Second Is Needed Between
Reps, Set is Done)
Then
5 Rounds For Time
7 C2B Pull-ups
7 Ring Dips
15 Box Jump Overs 24/20”

Level 2
4 Tough Sets of:
Back Squat x 3
Then
1 Set for Max Reps Of
Back Squat @70% Of Heaviest 3-Rep Set
(If More than 1 Second Is Needed Between
Reps, Set is Done)
Then
5 Rounds For Time
6/5 Muscle-Ups
15 Box Jump Overs 30/24”

Optional Work
3 Tough Sets of:
Supinated Grip Bent Over Row x 8
Build To a 3-Rep Max (Non-Dominant 1st)
1-Arm Overhead Squat (Use Barbell)
Establish a Max Load:
150′ Sandbag Carry (Without Stopping)

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Sunday 1.8.17

Rest day. Enjoy!

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Saturday Wod 1.7.17

Level 1
In Partners, Complete 3 Rounds For Time
Run 800 or Row 1000 Meters
40 Pull-ups
50′ Synchronized Overhead Plate Lunges 45/35#
No Time Cap

Level 2
In Partners, Complete 3 Rounds For Time
Run 800 Or Row 1000 Meters
40 Pull-ups
50′ Synchronized Overhead Kettlebell Lunges 53/35#
(1 53/35# Kettlebell PER Arm)

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Friday Wod 1.6.17

Levels 1 and 2
Establish a 1RM
Overhead Squat
(From Rack)
Then
“Isabel”
For Time
30 Snatches 135/95#

Optional Work
10 Minutes of Assault Bike
30 Seconds Sprint
30 Seconds Recovery
(During Recovery, Keep It Spinning But EASY)

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Thursday Wod 1.5.17

Levels 1
21 Minutes EMOM
Min 1 – 45 Seconds Max Calorie Row
Min 2 – Max Reps DB Thruster 30/20#
Min 3 – Rest

Level 2
21 Minutes EMOM
Min 1 – 45 Seconds Max Calorie Row
Min 2 – Max Reps DB Thruster 45/30#
Min 3 – Rest

Goal Is to Set a good pace of calories
and reps and try your best to stick to it!

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Wednesday Wod 1.4.17

6 Minutes AMRAP
50 Double Unders
20 Russian Swings
15 Toes To Bar
20 Front Rack Reverse Alternating Lunges
15 Bar Facing Burpees
Rest 4 Minutes

4 Minutes AMRAP
50 Double Unders
20 Russian Swings
15 Toes To Bar
20 Front Rack Reverse Alternating Lunges
15 Bar Facing Burpees
Rest 4 Minutes

For Time
40 Double Unders
20 Russian Swings
15 Toes To Bar
20 Front Rack Reverse Alternating Lunges
15 Bar Facing Burpees

Level 1 – 70/53# KB and 115/75# Lunge
Level 2 – 106/70# and 155/105# Lunge

Optional Work
15 Minutes EMOM
Min 1 – 3-5 Bar Muscle-Ups (Practice Efficiency)
Min 2 – 40 Seconds Triple Under Practice
Min 3 – 10-15 GHD Sit-Ups

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Tuesday Wod 1.3.17

Level 1
20 Minutes To Establish a 1RM
Hang Power Clean
Then
9 Minutes AMRAP
7 Hang Power Cleans 135/95#
5 Ring Dips
5 Strict Pull-ups
7 Handstand Pushups

Level 2
20 Minutes To Establish a 1RM
Hang Power Clean
Then
9 Minutes AMRAP
7 Hang Power Cleans 165/110#
4 Muscle-Ups
7 Strict Handstand Pushups

Optional Work
Halting Clean Deadlift
(Pause 2 Full Seconds Just Below Power Position)
3 x 3 (3 Tough Sets,all at the Same Load)
Then
Press in Clean (Sotts Press)
3 x 5 (3 Tough Sets, all at the Same Load)

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Monday Wod 1.2.17

Limited Schedule Tomorrow Is As Follows
9AM, 12PM, 4PM, 6PM

Regular Schedule Will Resume Starting Tuesday 1/3

Levels 1 and 2
“Kelly”
5 Rounds For Time
Run 400 Meters
30 Box Jumps 24/20”
30 Wall Ball Shots 20/14#
No Time Cap

Optional Work
*Can be Done Before or After Conditioning*
Build To a 1RM
1-Arm Snatch
Then
3 Tough Sets of:
Sandbag Squats x 10
Then
2 Tough Sets of:
Landmine Row x 6