Saturday 06.27.20

Saturday 06.27.20

6-27-20 WOD EMOM x 20 MINUTES MIN 1 – :50 Up-Down Over Bar MIN 2 – :50 Front Rack Lunges (155/105)|(115/75) MIN 3 – :50 Barbell Front Rack Hold MIN 4 – Rest (No Measure) FINISHER 3 SETS 30 Deadbugs 30 Hollow Rocks -Rest as Needed b/t Sets- (No...
Friday 06.26.20

Friday 06.26.20

6-26-20 STRENGTH ON A 15:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) WORKOUT AMRAP x 12 MINUTES 50 Double Unders 7 Power Snatches (115/75)|(75/55) 50 Double Unders 7 Push Press...
Thursday 06.25.20

Thursday 06.25.20

6-25-20 STRENGTH 5 SETS ON A 12:00 CLOCK… 3/3 DB Turkish Get-Ups* *Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets. (Score is Weight) WORKOUT FOR TIME 400m Single DB Suitcase Carry...
Wednesday 06.24.20

Wednesday 06.24.20

WOD: EVERY 5:00 FOR 5 SETS 15 Toes to Bar 25 Slam Balls (30/20)|(20/10) 400m Run -Rest Remaining Time b/t Sets HOME WOD: DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) BODYWEIGHT WORK: AMRAP...
Tuesday 06.23.20

Tuesday 06.23.20

6-23-20 STRENGTH 5 SETS* 1 High Hang Power Clean + 2 Hang Power Clean + 3 Front Squat *Start Moderate and Build to Heavy (Score is Weight) WOD 3 ROUNDS FOR TIME 15 Hang Squat Cleans (135/95)|(95/65) 35 Sit-Ups (Score is Time) Home Workout: DAILY-5 WARM-UP 2:00 Cardio...
Monday 06.22.20

Monday 06.22.20

6-22-20 EXTENDED WARM-UP  10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) SKILL EMOM 7: Handstand Work…. Practice Handstand Walk, Wall Walk Skill or Handstand...
Saturday 06.20.20

Saturday 06.20.20

06-20-20 WOD: AMRAP 35 with Partner: 2000m Row 80 Box Step Overs 40 Up-downs (Working at...
Friday 06.19.20

Friday 06.19.20

6-19-20 “Juneteenth” For Time: Buy-In: 65 Seconds Moment of Silence Then, 6 Rounds of: 400m Run (35/25) 19 DB Hang Squat Cleans (35/20) 18 DB Devil Press 65 Russian twist **We will have options for modifications and scaling.**   Home Workout: DAILY-5 WARM-UP 2:00...
Thursday 06.18.20

Thursday 06.18.20

6-18-20 Strength: On a 12 Minute Running Clock…. 3×5 Strict Press* *Moderate weight (Score is Load) WOD: 4 Sets 50 Double Unders 15 Push Press 10 Toes to Bar -1:30 Rest b/t Sets- Home Workout: DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES...