Monday 11.14.22

Monday 11.14.22

Strength: Back Squat :30 Max Reps (225/155)(185/135)(95/65) 3:00 Rest 1:00 Max Reps (225/155)(185/135)(95/65) 3:00 Rest 1:30 Max Reps (225/155)(185/135)(95/65) WOD: For Time: 1000m/900m Row 50 Toes to Bar (or Sit Ups) 1000m/900m Row 14 Min...
Friday 11.11.22

Friday 11.11.22

WOD: “Wittman” Seven rounds of: • 15 Kettlebell Swings (53/35) • 15 Power Cleans (95/65) • 15 Box jumps (24/20) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry...
Thursday 11.10.22

Thursday 11.10.22

WOD: For Completion From 0:00-8:00 50/40 Calorie Bike (or Row) 40 Air Squats 30 Push Ups 20 Toes to Bar From 8:00-14:00 40/32 Calorie Bike (or Row) 30 Air Squats 20 Push Ups 10 Toes to Bar From 14:00-18:00 30/24 Calorie Bike (or Row) 20 Air Squats 10 Push Ups From...
Wednesday 11.09.22

Wednesday 11.09.22

WOD: In 30:00 Complete 5 Rounds 200m Run 15 Thrusters 75/55# 10 Chest to Bar In remaining time Find a 5RM Front Squat (from the floor)
Tuesday 11.08.22

Tuesday 11.08.22

STRENGTH: EMOM 10 3 Reps WOD: AMRAP 15 15 Deadlift 225/155 30/25 Calorie Row (or Bike) 45 Wallballs 20/14
11.07.22

11.07.22

STRENGTH: Clean and Jerk Complex 2 Cleans + 2 Jerks Any Style Every :90 for 12:00 1 Complex WOD: 2x AMRAP 5 / Rest 2:00 400m Run 8 Bar Muscle Ups/C2B Pull-ups/Pull-ups Max sets of 3 T&G Clean & Jerk...
Friday 11.04.22

Friday 11.04.22

STRENGTH: Push Press Every 2:00 for 10:00 Complete one set 5-5-3-3-3 WOD: “Rio Grande” AMRAP 16 8 Shoulder to OH 185/135 12 Pull Ups 16/10 Calorie...
Thursday 11.03.22

Thursday 11.03.22

WOD: “Gould’s” EMOM 30 For Total Reps Min 1 – Kettlebell Swings (53/35) Min 2 – Calorie Row, Bike, or Ski Min 3 – AMSU Min 4 – Calorie Row, Bike, or Ski Min 5 – Rest If you see coach Erin today make sure to wish her a Happy Birthday!...
Wednesday 11.02.22

Wednesday 11.02.22

STRENGTH: Squat Snatch Every :30 for 3:00 1 Rep Every :60 for 3:00 1 Rep Every :90 for 6:00 1 Rep WOD: “Merriam” 3 Rounds 50 Double Unders 25′ HS Walk 5 Squat Snatch 135/95 Rest 1:00 then onto… 1 Round 100 Double Unders 50′ HSW 15 Overhead Squats 165/115...
Tuesday 11.01.22

Tuesday 11.01.22

STRENGTH: Front Squat Every 3:00 for 12:00 Complete 1 Set Max Reps at 55%/Max Reps at 65%/Max Reps at 75%/Max Reps at 85% WOD: “Osceola” For Time 50 Toes to Bar 100 Wallballs 20/14 Every break/drop = 200m Run* *Sub for running: 250/225m Row 500/450 Bike erg 15/12 Air...