Friday 06.18.21

Friday 06.18.21

WOD: “Bunions” For Time: 27 Deadlifts 27 Toes to Bar 27/21 Calorie Row 21 Deadlifts 21 Toes to Bar 27/21 Calorie Row 15 Deadlifts 15 Toes to Bar 27/21 Calorie Row 9 Deadlifts 9 Toes to Bar 27/21 Calorie Row *Loading: 135/95 *Score = Time it takes to complete the...

Thursday 06.17.21

WOD: “The Edge of Skill” Every min (12 mins) 4 Strict Pull-Ups 8 Push-Ups 12 Air Squats Post WOD Strength: Hang (mid thigh) x Snatch Waves : 3 @ 70% 1 RM Snatch 2 @ 75% 1 @ 80% – rest 60-90 seconds – 3 @ 75% 2 @ 80% 1 @ 85% – rest 60-90 seconds...
Wednesday 06.16.21

Wednesday 06.16.21

WOD “Triple Trouble” 15:00 AMRAP 300m Run 20 GHD Sit-ups (OR 30 V Ups) 10 Strict Handstand Push-Ups *Run counted at 3 reps: 100m = 1 rep *33 reps per round ACCESSORY 12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each...
Tuesday 06.15.21

Tuesday 06.15.21

STRENGTH: Push Jerk 5×3: Push Jerk for load: Build to a mod/heavy set of 3 *Cycle these! Rest 60-90 seconds between sets WOD: “Grettel” 10 rounds 3 Clean and Jerks (135/95) 3 Bar Facing...
Monday 06.14.21

Monday 06.14.21

STRENGTH: Front Squat + 1 1/4 Front Squat + Front Squat (1+1+1) x 5 sets Perform a front squat, then another front squat followed directly by a 1/4 squat and then finish with another front squat. Rest 60-90 seconds between sets WOD: “Take it Easy” For Time: 21/16...
Saturday 6.12.21

Saturday 6.12.21

WOD: “Chesty Partner Puller” PARTNER WORKOUT AMRAP 25: 30/24 Calorie Row 30 Push Jerks 30 Chest to Bar Pull-ups 30 Lateral Erg Burpees *The Push Jerk loading will increase every round. The reps will stay the same (30): Round 1 = 115/75 Round 2 = 135/95 Round 3 =...
Friday 06.11.21

Friday 06.11.21

WOD: “Squeaky Clean” 3 Rounds For Time: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85 *Score = Time it takes to complete the workout
Thursday 06.10.21

Thursday 06.10.21

STRENGTH: Front Squat + Back Squat 5×6 – (3+3) x5 sets. Move up in weight each set. * Rest 60-90 secs between sets WOD “Water Balloon” 12:00 Amrap 6-12-18-24. . . Dumbbell Bench Press (50s/35s) 50 Double Unders (After each...
Wednesday 06.09.21

Wednesday 06.09.21

WOD: “Check in the Box” AMRAP 18: Buy-In: 2000/1800m Row or 1 Mile Run Max Rounds With Time Remaining: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 8 Box Jump Overs (30″/24″) *Score = Rounds and...
Tuesday 06.08.21

Tuesday 06.08.21

WOD: “Pedal Pusher” On the 5:00 x 5 Rounds: 15/12 Cal Row 400m Run 12 Toes-to-Bar *Score = Slowest Round. Log all five efforts.