Tuesday 01.18.22

Tuesday 01.18.22

STRENGTH: Bench Press 5×5: 5 Bench Press x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: “Kingpin” 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double...
Monday 01.17.22

Monday 01.17.22

Strength: Back Squat 5×5: 5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: “Hawk Eye” Every 4:00 (5 sets) 15/12 Calorie Row 15 Box Jumps (24”/20”) 15 Deadlifts...
Saturday 01.15.22

Saturday 01.15.22

WOD: “Aunt May” 2 Sets 2 Rounds 20 Kettlebell Swings (53/35) 20/15 Calorie Assault Bike 20 Handstand Push-Ups 100ft Farmer Carry (53’s/45’s) -Rest 1:1 between sets-
Friday 01.14.22

Friday 01.14.22

Deadlifts 1×1: – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WOD: “Doc Ock” 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle...
Thursday 01/13/21

Thursday 01/13/21

WOD: “Lizard” 4 rounds 25/20 Calorie Bike Erg or 25/20 Calorie Row 25 GHD or 25 V-Ups 25 Dumbbell Bench 50s/35s or 25 Push-Ups 25 Ring Rows or 25 Bodyweight Barbell Row  
Wednesday 01.12.23

Wednesday 01.12.23

SKILLS: EMOM 10: 5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps WOD: “Green Goblin” 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 40/32 Calorie Assault Bike or...
Tuesday 01.11.22

Tuesday 01.11.22

STRENGTH: Bench Press 1×1 – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WOD: “No Way Home” 5 sets (Every 4:00) 12 Toes to Bar 10 Burpee Box Jump Over (24/20) 12 Toes to...
Monday 01.10.22

Monday 01.10.22

STRENGTH: Back Squat 1×1 – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WOD: “Spiderman” For Time: 200m/175m Row 5 Thrusters (115/80) 400m/350m Row 10 Thrusters (115/80) 600m/500m Row 15...
Saturday 01.08.21

Saturday 01.08.21

WOD: “Daniel in the Lion’s Den” 5 rounds 7 min EMOM Min 1: 15/12 Calorie Row Min 2: 12 Dumbbell Push Jerks (50/35) Min 3: 15/12 Bike/Assault Bike/Echo Bike Min 4: 2 Rope Climbs or 15 Strict Sit ups Min 5: 15/12 Cal Row/Bike/Assault Bike/Echo Bike Min 6: 12 Slamballs...