Saturday 03.06.21

Saturday 03.06.21

03.06.21 WOD “Ohhh Emily O…” Teams of 2 For Time: Cash in: 100 Cal Row — Into — 100 Box Step Ups (24/20) 100 Alt. DB Single Arm Devil’s Press (35/20) 100 DB Goblet Squats 100 Leg Lifts 100 Glute Bridges 100 DB Shoulder to Overhead 100...
Friday 03.05.21

Friday 03.05.21

03.05.21 WOD “CLEANING CALI BEAR” EVERY :30 FOR 20 MINUTES 1 Squat Clean (225/155)|(185/135)(135/95) *Beginners should scale weight to a moderate load and perform 1-2 reps on the minute, resting as needed to ensure proper...
Thursday 03.04.21

Thursday 03.04.21

03.04.21 WOD “WHOOPee Cushion” Teams of 2 5 rounds (each) 72 Double Unders 12 Alternating Single Arm Devil’s Press (50/35) 10 Box Jumps (24/20) – You go, I go...
Wednesday 03.03.21

Wednesday 03.03.21

03.03.21 STRENGTH Squat Cleans: – 2×3 reps @ 75-80% 1RM Clean – 3×3 reps @ 80-85% 1RM Clean WOD REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Time Cap: 10...
Tuesday 03.02.21

Tuesday 03.02.21

03.02.21 WOD: “WHOOPs I did it again” 3 sets 3 Rounds 12/10 Cal Row 10 Deadlifts (185/125) – Rest 3 minutes between sets – ACCESSORY 4 Rounds 10 Barbell Bench (build to moderate weight and complete 4 sets – control up and down) 12 Bent over Barbell...
Monday 03.01.21

Monday 03.01.21

03.01.21 STRENGTH 3 Position Snatch (Hang, 1” off floor, Full): – 2 sets @ 70% 1RM Snatch – 3 sets @ 75% 1RM Snatch * Rest 60-90 seconds between sets WOD “Whoop” For Time: 25 Toes to Bar 15 Burpee to 6in target 25 Alternating Single Dumbbell Step Ups...
Sunday 02.28.21

Sunday 02.28.21

02.28.21 Warmup 2:00 Cardio Into… EMOM 3 20 Jumping Jacks + 20 DB Toe Taps Strength E2MOM 10 10 Slow Double DB Romanian Deadlift 20 Single DB Hollow Flutter Kicks Workout AMRAP 15* 30 Double Unders 20 AMSU 10 Single DB Russian Swings *Every minute perform 5...
Saturday 02.27.21

Saturday 02.27.21

02.27.21 WOD “Mighty Ducks” Teams of 2 (1:1) 30 Minute Amrap 15/12 Calorie Row 15 Push Ups 15 Hang Cleans (75/55) * You go, I go *
Friday 02.26.21

Friday 02.26.21

02.26.21 WOD “Triple Deque” Every 2 minutes (10 sets) 18 Wall Balls (20/14) 36 Double Unders ACCESSORY 5 sets 5. Negative Handstand Push Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and...
Thursday 02.25.21

Thursday 02.25.21

02.25.21 STRENGTH 3 Position Cleans (hang, below the knee, floor): – 2 sets @ 70% 1RM Clean – 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * WOD “Bombay” 12 min AMRAP 2-4-6-8-10…. Deadlifts (225/155) Double Dumbbell...