Thursday 2.20.2020

WOD: 3 Rounds: 250m Row 1 minute Rest  500m Row 2 minute Rest 1000m Row 3 minute Rest   Cash Out: 5 Rounds: 10 Hammer Curls 5 – 10 Ring or Box Dips

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Wednesday 2.19.2020

Skill / Strength: Build to a Heavy “Macho Man” 3 Power Cleans 3 Front Squats 3 Push Jerks   WOD: 15 minute Ladder 1 Round of Macho Man 5 Strict Pull Ups 10 Burpees over Bar 2 Round of Macho Man 5 Strict Pull Ups 10 Burpees over Bar 3 Round of Macho Man 5 ...

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Tuesday 2.18.2020

WOD: 6 Rounds: In 1 1/2 minutes 20/15 Cal Schwinn Bike or Row Max Push Ups in Remaining Time – Advanced: Renegade Rows & 15/10 Cal Assault Bike 1 1/2 minutes Rest In 1 1/2 minutes 20/15 Cal Schwinn Bike or Row Max DB Snatches in Remaining Time Advanced: Devil’s Presses & 15/10 Cal Assault ...

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Monday 2.17.2020

STRENGTH: Back Squats Every 2 minutes 9 @ 77%  7 @ 84% 5 @ 91% 3 @ 96% 1 @ 100% 1 @ 102% Then… Every minute for 5 Sets 1 @ 105-106% – Use your Back Squat 5RM, same as last weeks Squats – We are adding 1-2% to each Squat.  A little will ...

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Saturday 2.15.2020

WOD: Team of 3: 4 Rounds: 4 minutes of Max Calorie Row 3 minutes of Max Lateral Barbell Burpees 2 minutes of Max Deadlifts  Suggested weight: 60% of 1 RM but not heavier than (225/155)

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Friday 2.14.2020

STRENGTH: 5 Rounds Every 2 minutes 3 Strict Presses @ 80-85% of 1RM   WOD: 20 minute AMRAP 20 Slam Balls 20 Alternating DB Snatches 20 Box Jumps 20 Single Arm DB Push Presses 20/15 Cal Bike 

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Thursday 2.13.2020

WOD: 30 minute AMRAP 500m Row 3 Rounds of Cindy    1 Round of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats

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Wednesday 2.12.2020

SKILL / STREGTH: 5,4,3,2,1,1,1 Squat Snatch or Power Snatch   WOD: 1 Squat or Power Snatch (pick Your weight) 7 Toes to Bar 10 Wall Balls   Optional Core Cash Out: 3 Rounds: 10 Monster Sit Ups 10 Knee Tucks off Wall Ball 20 Russian Twists

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Tuesday 2.11.2020

WOD: 6 Rounds each 30 sec work/ 15 sec Rest Cal Bike Strict Pull Ups Jumping Lunges Strict Hand Stand Push Ups or Strict Presses @ 50% of 1RM Cal Row Complete 6 Rounds each Station.  Once 6 Rounds are complete, take 1 minute to rest, record reps and rotate to next station Score= total ...

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Monday 2.10.2020

STRENGTH: Back Squats Every 2 minutes 9 @ 76%  7 @ 83% 5 @ 90% 3 @ 95% 1 @ 100% 1 @ 102% Then… Every minute for 5 Sets 1 @ 104% – Use your Back Squat 5RM, same as last weeks Squats – Last week we climbed toward a heavy Single.  Our Average ...

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