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Monday3 Rounds6 Hang Squat Snatch (155/105) 9 Ring Muscle UpsFor time50 TTB *Everytime you drop row 10 calsTuesdayFront Squats1 every min, for 10 mins4 Rounds for time12 Alt. DB Snatch (70/50)6 Single Arm DB Thrusters/ per side3 Rope ClimbsWednesdayEMOM 30 mins:Min 1: 20/17 cal bikeMin 2: 10 Burpee … [Read more...] about Week of 12/10
Monday Tempo Clean and Jerk 1-1-1-1-1 3 rounds 10 Hang Power Clean (205/145) 10 Push Jerks (205/145) Tuesday Front Squats 4x8 For time: 21 OHS (135/95) 5 Rope climbs 15 OHS 3 Rope climbs 9 OHS 1 Rope climbs Wednesday 21-15-9 Burpee Pull-ups Power cleans (185/135) For … [Read more...] about Week of 12/3
Monday Strength: Tempo Snatch 1-1-1-1-1 *4 second pull from floor to position 1 WOD: 3 Rounds for Time 7 Power Snatch (155/105) 14 Handstand Push Ups 21 V ups 42 Double Unders Tuesday Strength: Back Squats 1x3 1x10 WOD: "The Chief" 5 Rounds AMRAP 3mins 3 … [Read more...] about Week of 11/26
Monday EMOM 10 mins: ODD min-3 Muscle Ups EVEN min- 50 Double Unders For Time: 1k row 75 Air Squats 750m row 25 pull ups 500m row 25 burpees 750m row 75 Ab-mat Sit ups 1k … [Read more...] about Week of 11/19- Happy Thanksgiving!
Monday Alternate with partner: 50-40-30-20-10 Cals 5 rounds for time: 4 ring muscle ups 12 SDLHP (115/75) 36 double unders Tuesday Strength: Pause Snatch 1-1-1-1-1 Workout: 4 rounds: 3 hang squat snatch (185/135) 15 burpee box jump overs … [Read more...] about Week of 11/12
Monday Strength: For Load 1 Hang Squat Snatch + 1 OH Squat + 2 Squat Snatch + 2 OH Squats Workout: 4 rounds for time 20 Alternating DB snatch (50/35) 25 Hand release pushups 30 abmat situps Tuesday Strength: Front Squats 5-1-5-1-5-1 AMRAP 12 mins 4 Hang Squat … [Read more...] about Week of 11/5
Monday Strength: 2 Position Squat Snatch (hang,floor) 2-2-2-2-2 WOD: 15-12-9-6-3 Power Snatch (115/75) 2 for 1 wall ball (20/14) Tuesday Amrap 8min: Run 1 mile Remaining time max rep deadlift (315/225) *rest 2 mins Amrap 8min: Run 1 mile Remaining time max rep front squats … [Read more...] about Week of 10/29
Monday For Time: "Filthy Fifty" 50 Box Jumps (24/20) 50 Jumping Pullups 50 American KB Swings (35/26) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 Back Extensions 50 Wall Ball (20/14) 50 Burpees 50 Double Unders Tuesday Front Squats: 11-9-7 For … [Read more...] about Week of 10/22
