WOD Blog

Monday   Workout "MURPH" Run 1 mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 mile *note- wear a 20/14 lb vests and partitioned reps as needed   Tuesday   Workout: 21-15-9 Reps for time Deadlifts (275/185) Deficit HSPU … [Read more...] about Week of 5/27

Monday Strength: Hang Clean and Jerk 4x3   Workout: AMRAP 6 mins 4 Deadlifts (315/205) 6 Bar Facing Burpees 8 Goblet Box Step Ups (24/20)(53/35) *Goal= 4+ Rounds   Tuesday   Workout: 3 Rounds for Time 30 Cal. Row 20 DB Snatch … [Read more...] about Week of 5/20

Monday Strength: Romanian Deadlift 2 x 15 Push Press 2 x 10 Arnold Press 2 x 15   Workout: 11min TIME CAP   10 DB Squats (50's/35's) 20 CTB Pull Ups 10 DB Squats (50's/35's) 15 Bar Muscle Ups 10 DB Squats (50's/35's) 10 Ring Muscle Ups 10 DB … [Read more...] about Week of 5/13

Monday Box Squats 3-3-3-3-3 7 Rounds For Time 10 Stationary Front Rack Lunges (115/75) 10 Box Jumps (24/20) 10 Front Squats (115/75)   Tuesday "The Shaman" 6min AMRAP 21 Wallball (20/14) 18 Deadlift … [Read more...] about Week of 5/6

Monday 3RM Back Squat 9’ AMRAP 9 T2B 9 Double KB Swings (53s/35s) 18 Double Unders Tuesday Snatch Pull + Snatch + OHS 1-1-1-1-1 For Time 3-6-9-12-15-18 Power Clean (135/95) Bar Facing Burpee *complete 2 Rope Climbs after each round Wednesday Single Leg Glute Bridge 3x15 Floor Press … [Read more...] about Week of 4/29

Monday 1 1/4 Front Squats 3-3-3-3-3 *notes: 1 1/4 is descending into a full squat. standing up a 1/4 of the way, descending back down, and standing all the way up 15 EMOM min 1- 15 TTB min 2- 15/13 Cal Bike min 3- 15 Russian KB Swing (70/53) Tuesday 3 rounds Banded Good Mornings … [Read more...] about Week of 4/22

Monday Back Squat 3x 6 Dumbell Incline Bench Press 3x10 For Time 30 Thrusters (75/55) 3 Rope Climbs 20 Thrusters (95/65) 2 Rope Climbs 10 Thrusters (135/95) 1 Rope Climb Tuesday For Load Squat Clean + 2 Push Jerk 5-4-3-2-1 Hang Squat Clean (205/145) Push Jerk *run 400m BETWEEN each … [Read more...] about Week of 4/15

Monday Back Squat 3 - 10 *note: build to a heavy set of 3, then back off and do a heavy set of 10. 5 Rounds 3 Clusters (155/105) 15 TTB 30 Double Unders Tuesday Power Snatch + Squat Snatch + OHS 1-1-1-1-1 For Time 30 Snatch (135/95) 30 Clean and Jerk … [Read more...] about Week of 4/8