Thursday 01.14.21

Thursday 01.14.21

1.14.21 WOD “The Gunslinger” Every min (10:00) 200/175m Row – Rest 2:00 – Every min (10:00) 5 Power Snatch (115/80) * Weight must be Touch and Go – rest 2:00 – Every min (10:00) 10 Bar facing Burpees Accessory 3-5 sets 15 Hip Extension (OR 15...
Wednesday 01.13.21

Wednesday 01.13.21

01.13.21 WOD “Baby Yoda” Teams of 2 200 Wall Balls (20/14) 125 GHD Sit Ups (OR 175 Abmat Sit Ups) 75 Syncro Push Ups Accessory 3 sets 10 Dumbbell Bent Over Row 15 Glute...
Tuesday 01.12.21

Tuesday 01.12.21

01.12.21 STRENGTH Power Snatch + Hang Snatch + Snatch – 2 sets x 1+1+1 reps @ 70% 1RM snatch – 3 sets x 1+1+1 reps @ 75% 1RM snatch * Rest 60-90 seconds between sets WOD “This is the Way” 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35) 30 double unders...
Monday 01.11.21

Monday 01.11.21

01.11.21 WOD “The Mandalorian” 4 sets (new set every 10 min) 15/12 Cal. Row 12 Thrusters (75/55) 15/12 Cal. Row 9 Thrusters (95/65) 15/12 Cal. Row 6 Thrusters (115/75)
Sunday 01.10.21

Sunday 01.10.21

1-10-21 1-10-2021 WARMUP 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks STRENGTH EMOM 6 :30 Shoulder Taps + :30 Plank Hold Into… EMOM 6 :30 Alt. DB Snatch + :30 Squat Hold WORKOUT EMOM 4 12 Single DB Up-Downs Rest 1:00 EMOM 12 MIN 1...
Saturday 01.09.21

Saturday 01.09.21

01-09-21 WOD “Let there be light!” For time: 40 Slamballs (30/20) 40 Deadlifts (225/155) 80/65 Calorie Row 40 Deadlifts (225/155) 40 Slamballs (30/20) (Score is...
Friday 01.08.21

Friday 01.08.21

WOD “Moses’s Mustache” 3 Rounds for Time 12 Chest-to-Bar Pull-Ups 9 Burpees to bar 6 Front Squats (185/125) -Rest 5:00 – For Time: 36 Chest to Bar 27 Burpees to bar 18 Front Squats (185/125) Optional Accessory 5 sets 10 (each) Alternating Dumbbell Bench Press...
Thursday 01.07.21

Thursday 01.07.21

Thursday 1.07.21 STRENGTH: Clean Complex: Power Clean + Hang Clean + Clean: – 2 sets x 1+1+1 reps @ 65% 1 RM clean – 3 sets x 1+1+1 reps @ 70% 1 RM clean * Rest 60-90 seconds between sets WOD Teams of 2 4000m Row...
Wednesday 01.06.21

Wednesday 01.06.21

01-06-20 WOD Noah’s Ark 2 sets 25/20 Calorie Row 25 Push Ups 30 Alternating Step Ups (24/20) 100 Double Unders 30 Alternating Step Ups (24/20) 25 Push Ups 25/20 Calorie Row – Rest 3:00 between sets – (score is time each set) Optional Accessory 3-4 sets 20...
Tuesday 01.05.21

Tuesday 01.05.21

Tuesday 01.05.21 WOD: “Shadrach, Meshach, and Abednego” 3 sets (Every 5:00) 5 Squat Cleans (135/95) 4 Squat Cleans (155/105) 3 Squat Cleans (185/125) 2 Squat Cleans (205/135) 1 Squat Clean (225/155) (Score is time for each set) Accessory 12 Minute EMOM Odd Minutes:...