Tuesday 04.02.24

Tuesday 04.02.24

WOD: “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) Time Cap: 25 Minutes
Monday 04.01.24

Monday 04.01.24

Strength: Strict Press Every 2:00 for 10:00 Complete a set of 5-4-3-2-1 Building to a heavy single for the day WOD: “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg (or other machine/run see notes) 10 Hang Snatches,...
Saturday 03.30.24

Saturday 03.30.24

Strength: EMOM x 9:00 1 Clean and Jerk Building in Weight WOD: For Time* 10-20-30 Clean and Jerk 115/75 5-10-15 Handstand Push Ups *4 Bar Facing Burpees OTM until completion 18 Min Cap PARTNER WOD For Time* 60 Clean and Jerk 115/95 60 Handstand Push Ups *4 Synchro Bar...
Friday 03.29.24

Friday 03.29.24

Strength: Front Squat Every 2:00 for 12:00 complete a set 5-5-4-4-3-3 WOD: RX: 60 Front Squats 95/65 40 Deadlifts 95/65 20 Front Rack Lunges 95/65 *Each break complete a 100m Run 15 Min Cap Fitness: 60 DB Front Squats (athlete choice of weight) 40 DB Deadlifts 20...
Thursday 03.28.24

Thursday 03.28.24

WOD: RX: Every 4:00 for 16:00 15/12 Calorie Bike (Row/Ski) 50 Crossover Singles 50′ Handstand Walk (or 5 Wall Walks) Fitness: Every 4:00 for 16:00 12/9 cal bike 50 Crossover Singles / 50 Single Unders 3 Walk Walks Finisher: EMOM 9 1. 5 Strict Dips + :10 Support...
Wednesday 03.27.24

Wednesday 03.27.24

WOD: RX: On a 35:00 Running Clock: 0:00-20:00 EMOM 20 1. 15/12 (or 12/9) Calorie Row 2. 8-15 Chest to Bar Pull Ups 3. 3 Power Snatch + 3 Overhead Squats + 3 Squat Snatch 115/75 4. Rest 20:00-23:00 Rest 23:00-35:00 In 12:00 Establish a Heavy Snatch Single Fitness 1....
Tuesday 03.26.24

Tuesday 03.26.24

Strength: Deadlift Every :90 for 9:00 5 Reps Build across sets WOD: RX: 10 Rounds 10/7 Calorie Bike (Row/Ski) 200m Run 30 Double Unders 26 Min Cap Fitness: 8 Rounds 10/7 Calories on Machine of Choice 200m Run 25 Double Unders / Single...
Monday 03.25.24

Monday 03.25.24

Strength: Back Squat Every 2:00 for 14:00 5-4-3-2-1-1-1 WOD: RX: 4 Rounds 16 Box Jump Overs 24/20″ 12 Toes to Bar 8 Hang Power Cleans 185/135 16 Min Cap Fitness: 16 Box Jumps (any height) 12 Alt Leg V-Ups 8 Dumbbell Hang Power Cleans...
Saturday 03.23.24

Saturday 03.23.24

Strength: Front Squat In 12:00 Complete 10-7-5-3-1-1 WOD: 10-8-6-4-2 Squat Cleans 205/145 5-4-3-2-1 Rope Climbs / Muscle Ups (2x) / Pull Ups (3x) 15 Min...
Friday 03.22.24

Friday 03.22.24

Strength: Strict Press In 12:00 Complete 5-5-3-3-1-1 Building Across WOD: RX: 3 Rounds 15 Deadlift 155/105 12 Bar Facing Burpees 9 Shoulder to OH 155/105 6 Bar Facing Burpees 1:00 Rest 15 Min Cap Fitness: 3 Rounds 15 DB Deadlift 35/20s 12 Burpees Over DB 9 DB Shoulder...