Tuesday 9.22.2020
5 Rounds Skill / Strength: 5 E2MOM 3 Power Cleans followed by 1 hit of Bar Muscle Ups · Power Cleans starting at about 70% of 1 RM and add weight each Round · Bar Muscle Ups subs: Jumping Bar Muscle Ups, Chest 2 Bar Pull Ups, Jumping Chest 20 Bar Pull Ups WOD: 21-15-9 ...
Monday 9.21.2020
Skill / Strength: Strict Presses 5 at 65% of Base 5 at 75% of Base Max Effort at 85% of Base · If you fulfilled the previous requirements of last Strict Press Cycle…add 5lbs to your Base Weight · Minimum requirement = 3 WOD: (25 minute Time Cap) 10 Rounds 15 Wall Balls 200m Run
Sunday 9.20.2020
WOD: 30-minute time cap 3000m Bike or 1200m Run 2000m row 150 Double Unders 50 Toes 2 Bar or V-Ups
Saturday 9.19.2020
60/40 Cal Assault Bike 50 Single Dumbbell Hang Clean & Jerk 400m Weight Vest Run 20/15 Bar Muscle Ups 400m Weight Vest Run 50 Single Dumbbell Hang Clean & Jerk 60/40 Cal Assault Bike (50/35) (35-minute time cap) · No vest, No problem. Grab a Backpack. Stuff a pillow in it and then add a ...
Friday 9.18.2020
Dumbbell Warm Up: Short Loop Double DB Farmers Carry · 10 Air Squats each time you need to put your Dumbbells down · Yes, the Short Loop not the Short Short Loop · Use the Dumbbells that you intend to use in the WOD WOD: 6 Rounds Every 4 minutes 25/18 Calorie Row 10 Double ...
Thursday 9.17.2020
Strength / Accessory Work 3 Rounds: 5 – 10 Single Arm DB Row 5/5 Single Legged Deadlift · Use DB you intend to use in WOD WOD: 20 minute AMRAP Short Loop 15 Single DB Overhead Lunges (Right) 10 Dumbbell Burpees 15 Single DB Overhead Lunges (Left) 10 Burpees (No Dumbbell)
Wednesday 9.16.2020
Strength: Back Squats 5 at 65% of Base Weight 5 at 75% of Base Weight Max Reps at 85% of Base Weight (minimum Requirement = 5) · If you fulfilled the minimum requirements of the previous 3 weeks of this squat progression, you would add 10lbs to your Base Weight. · If you did not ...
Tuesday 9.15.2020
Shoulder Prep and Accessory Work: 15 T’s 15 sec Hang from Pull Up rack 15 W’s 15 sec Hang from Pull Up rack 15 Superman Y’s 15 sec Hang from Pull Up rack WOD: 20 minute AMRAP 10 Strict Handstand Push Ups or 15 Push Ups 15 Box Jump Overs 15/9 Calorie Assault Bike (20/15 ...
Monday 9.14.2020
Skill / Strength: 10 minutes to work up to heavy 3 Overhead Squats · Bar is taken from the Ground · If you would rather do Front Squats….go for it. WOD: In 3 minutes Short Short Loop, 15 Bar Facing Burpees, Max Overhead Squats (65/45) 3 minutes Rest In 3 minutes Short Short Loop, 12 ...
Sunday Sweatfest 9.13.2020
WOD: 20-minute AMRAP 40 Double Unders 100m Farmers Carry (2 heavy KB or DBs) 400m Run (Short Loop) Cash Out: 3 Rounds of 5- 10 Single Arm DB Bench (using a wall ball as bench) 5- 10 Single Arm DB Rows