Thursday 10.14.21

Thursday 10.14.21

STRENGTH: Thruster 1×1 Heavy Thruster * Work up to a heavy single for the day * WOD: “Belly Ache” 30-20-10: Hang Power Cleans (95/65) AbMat Sit-ups Front Rack Step Back Lunges (95/65) AbMat Sit-ups [Kilos = 43/29] *Score = Time it takes to complete the...
Wednesday 10.13.21

Wednesday 10.13.21

SKILLS & DRILLS   Advance: Every Minute (10:00) 6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat) Intermediate: Every Minute (10:00) 3-5 Kipping Handstand Push Ups (2-3 Abmats) Beginner: Every min (10:00) or 5 Sets (From Box or Pike Position) 3-5: 3...
Tuesday 10.12.21

Tuesday 10.12.21

STRENGTH: 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * WOD: “Steve” 100-80-60-40-20 Double Unders 50-40-30-20-10...
Monday 10.11.21

Monday 10.11.21

Strength: 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – WOD: “Blues Clues” 20-minute AMRAP 8 Dumbbell Thrusters (2×50/35) 12 Toes To Bar 16/14 Calorie...
Saturday 10.09.21

Saturday 10.09.21

WOD: “Furiously Fast” AMRAP 6: Max Rounds of “DT” (115/85) [Kilos = 52/38] 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks * 1 Round of “DT” = 27 Reps Rest 6 Minutes AMRAP 6: Max Rounds of “Cindy” 1 Round of...
Friday 10.08.21

Friday 10.08.21

WOD: “No Pickles” 2 Sets 500/400m Row 100 Double Unders 20 Kettlebell Swings (1.5/1) 15 Burpee Pull-Ups 20 Kettlebell Swings (1.5/1) 100 Double Unders 500/400m Row -rest 5 Minutes b/t sets- ACCESSORY: Standing Single Arm DB Shoulder Press 4×10: Hip Raise: 5 sets:...
Thursday 10.07.21

Thursday 10.07.21

STRENGTH: Snatch: 10×1 Perform 10 singles within 70-80% of 1RM Snatch * Rest 60-90 seconds between sets * WOD: “Nuggs” Teams of 2 4 Rounds 400m Run (Together) 100ft Single Dumbbell Synchro Lunge...
Wednesday 10.06.21

Wednesday 10.06.21

WOD: “Truett Cathy” 5 Sets (Every 4:00) 21 Wall Balls (20/14) 15/12 Calorie Assault Bike (Same for Echo Bike) 9 Deadlift (275/185) ACCESSORY: Bent Over Barbell Row – Underhand Grip 4 sets: 10 reps *Build to a moderate weight, stay the same or build across sets...
Tuesday 10.05.21

Tuesday 10.05.21

STRENGTH Power Clean + Hang Power Clean + Push Jerk 4×6 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 (4 sets): * Work up to a Heavy, Unbroken set WOD: “Original Chicken Sandwich” AMRAP 7 Minutes 6 Strict Handstand Push-Ups 18 GHD SIt Ups / Strict AMSU...