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Wednesday WOD 7.6.16

7 Minutes AMRAP
10 Power Cleans 135/95# (VIDEO)
10 Toes To Bar (VIDEO)
Rest 3 Minutes
 
7 Minutes AMRAP
10 Thrusters 95/65# (VIDEO)
10 Ring Dips (VIDEO)
Rest 3 Minutes
 
7 Minutes AMRAP
10 Overhead Reverse Alternating Lunges 75/55#
40 Double Unders (VIDEO)
 
Optional Work
*Can be Done Before or After The Workout*
Weighted Bar Dips
5-5-5-5-5 Reps
Supinated Grip Strict Weighted Pull-up
3-3-3-3-3 Reps

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Tuesday Wod 7.5.16

5 Sets Building:
1 Push Press + 1 Jerk
Then
Back Squat
3-3-3-3-3 Reps

 

Optional Work
Strict Press
2-2-2-2-2 Reps
Then
DB Z Press (Both Together)
8-8-8-8 Reps

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7.4.16 Monday Wod

Limited Schedule Today!
9AM and 10:30AM Only

 

Bench Press
3-3-3-3-3 Reps
Then
“Rankel”
20 Minutes AMRAP
6 Deadlifts 225/155#
7 Burpee Pull-ups
10 Kettlebell Swings 70/53#
Run 200 Meters

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Sunday 7.3.16

Rest Day. Enjoy!

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Saturday WOD 7.2.16

In Partners, Being With a Running Clock
Establish a 2 Rep Max Strict Press (From Ground)
At the 8 Minute Mark, Complete 3 Rounds For Time
Run 400 Meters (Together)
50 Toes To Bar (VIDEO)
25 Strict Pull-ups (VIDEO)

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Friday WOD 7.1.16

7 Sets Building:
2 Halting Clean Deadlifts + 1 Clean
Then
5 Rounds For Time
12 Overhead Squats 115/75# (VIDEO)
15 Strict Ring Dips (VIDEO)
 
Optional Work
Clean Pull
3-3-3-3-3 Reps
Rest As Needed
Press In Clean
5 x 4-5 Reps

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Thursday WOD 6.30.16

12 Minutes EMOM
Min 1 – 6 Strict Toes To Bar @31X0 (Minimal Kip) (VIDEO)
Min 2 – Max Triple Unders
Min 3 – 5-7 Supine Ring Rows @10X3
Then
7 Minutes AMRAP
20 Wall Ball Shots 20/14# (VIDEO)
10 Power Cleans 95/65# (VIDEO)

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Wednesday WOD 6.29.16

24 Minutes EMOM
Min 1 – 45 Seconds Row or Assault Bike For Calories
Min 2 – 10 Burpee Box Jump Overs 24/20”
Min 3 – 10 Russian Swings + 8 C2B Pull-ups
Use a load that challenges you for the Russian Swings
 
Optional Work
Can Be Done Before Or After Conditioning
Supinated Grip Strict Weighted Pull-up
3-3-3-3-3 Reps

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Tuesday WOD 6.28.16

5 Sets Building:
2 Push Press + 1 Jerk (VIDEO)
Then
1.25 Front Squat (VIDEO)
3-3-3-3-3 Reps
 
Optional Work
Every Minute On The Minute For 10 Minutes
5 Strict HSPU (VIDEO)
(Use Necessary Deficit If This Rep Range Is Easy For You)
Then
Barbell Hip Thrusts 3 x 8
(Goal Here is To Lift Around Your 1 RM Back Squat)

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Monday WOD 6.27.16

Deadlift (VIDEO)
10-10-10-10 Reps
Then
2 Rounds For Time
100 Double Unders (VIDEO)
15 Muscle-Ups
 
Optional Work
*Can Be Done Before Conditioning*
Bench Press (VIDEO)
5-5-5-5-5 Reps
(Try To Improve Upon Last Weeks Sets)
Then
Weighted Plank Hold 3 x 60 Seconds
(Try to Build Upon Last Week)
Rest As Needed

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Sunday 6.26.16

Rest Day. Enjoy!

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Saturday WOD 6.25.16

In Teams Of 3
4 Rounds
1 Minute Row OR Assault Bike For Calories
1 Minute Max C2B Pull-ups (VIDEO)
1 Minute Max Ring Dips (VIDEO)
Rest 1 Minute
Team Members Will Alternate Movements
Until Each Member Has Completed Each Movement

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Friday WOD 6.24.16

7 Sets Building:
1 Muscle Snatch
Then
10 Minutes AMRAP
15 Clusters (Squat Clean/Thruster) 95/65# (VIDEO)
15 Clusters 135/95#
15 Clusters 155/105#
15 Clusters 185/125#
AMRAP Clusters 205/135#
 
Optional Work
Snatch Pull
3-3-3-3-3 Reps
Then
Weighted GHD Hip Extension 3 x 5 @10X3 (Heavy)

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Thursday WOD 6.23.16

12 Minutes EMOM
Min 1 – 15 Seconds L-Sit
Min 2 – Max Triple Unders
Min 3 – 5-6 Supine Ring Rows (3 Second Hold At Top)
Use Supinated Grip on Ring Rows
Then
4 Rounds For Time
15 Weighted Step-Ups 45/30#
15 1-Arm Alternating DB Snatches 70/45# (VIDEO)
Over 6′ Tall – 24”, Under 6” Tall Use 20” Box