Friday 09.30.22

Friday 09.30.22

Strength: Front Squat In 14:00 establish a 1RM WOD: “Roadblock” 30 Sit Ups 40 Pull Ups 120 Wallballs 20/14 40 Pull Ups 30 Sit Ups 14 Min...
Thursday 09.29.22

Thursday 09.29.22

Skill/Strength: 10:00 EMOM Minute 1 – 10 – 12 Pistol Squats (5/5) Minute 2 – :45 plank WOD: “Gung-Ho” For Time 120/90 Calorie Row (105/75 Echo) 90 S-DB OH Lunge 50/35 60 S-DB Devils Press 50/35 Partition as needed 21 Min Cap  ...
Wednesday 09.28.22

Wednesday 09.28.22

Skill/Strength: Pull Up EMOM x 10:00 Pick an option depending where you are with your pull-ups Option 1: 1-2 Weighted Pull-Ups Options 2: 3-5 Strict Pull-Ups Options 3: 2-3 Jumping Pull-UPs with Negative WOD: “Lady Jaye” AMRAP 15 200m Run 50′ HS Walk (3 Wall...
Tuesday 09.27.22

Tuesday 09.27.22

Strength: Power Snatch Every :90 for 15:00 5-5-4-4-3-3-2-2-1-1 T&G Sets throughout WOD: “Storm Shadow” 3 Rounds 30 DB Snatch 50/35 30/20 Calories on Echo/AAB 2:00 Rest 16 Min...
Saturday 09.24.22

Saturday 09.24.22

WOD: “Minnesota Ben” For Time… 500/400m Row 40 Alt. Single Arm Clean & Jerk (50/35) 500/400m Row 30 Alt. Single Arm DB Snatch (50/35) 500/400m Row 20 Devil Press (50/35) If you see coach Ben wish him a Happy...
Friday 09.23.22

Friday 09.23.22

Strength: Clean and Jerk In 14:00 establish a heavy complex of: 1 Clean + 2 Jerks (any style) WOD: “Star Magnolia” 4 Rounds 15 Chest to Bar 10 Hang Power Cleans 165/115 200m Run 1:00 Rest 16 Min...
Thursday 09.22.22

Thursday 09.22.22

WOD: “Strength” Deadlift Every 2:00 for 10:00 5 Reps WOD: “Mountain Ash” Every 7:00 for 21:00 50/35 Calorie Echo/AAB 30 Wallballs 20/14 15 Toes to...
Wednesday 09.21.22

Wednesday 09.21.22

WOD: “Cottonwood” EMOM 24 200/175m Row 16 Alternating Jumping Lunges* 12 Hand Release Push Ups Rotate movements OTM
Tuesday 09.20.22

Tuesday 09.20.22

Strength: Push Press In 12:00 establish a 3RM WOD: “Weeping Willow” 8 Rounds 3 Thrusters 135/95 4 Bar Muscle Ups 5 Box Jump Overs 24/20″ 16 Min...
Monday 09.19.22

Monday 09.19.22

STRENGTH: Back Squat Every :90 for 12:00 Complete a set 4-4-3-3-2-2-1-1 WOD: “Ginkgo” AMRAP 18 5 Burpee Pull Ups 10 Alternating DB Squat Snatch (50/35) 20/16 Calorie Row 1:00 Rest...