WOD

Monday Back Squat Waves 7 Back Squats (65% of 5 RM) 5 Back Squats (70%) 3 Back Squats (75%) 7 Back Squats (70%) 5 Back Squats (75%) 3 Back Squats (80%) 7 Back Squats (75%) 5 Back Squats (80%) 3 Back Squats (85%) --- 4 Rounds for Time: 18/12 Cal. Row 15 Box … [Read more...] about week of 4/26

Monday Back Squat: 5 Rep Max --- 5 Rounds For Time: 25' DB Front Rack Walking Lunge (50/35) 25 Wallballs (20/14) 25' DB Front Rack Walking Lunge (50/35) 10 Single Arm Devil Presses (50/35) --- WOD THOUGHTS: Starting strength this week with some baseline testing! Today … [Read more...] about week of 4/19

Monday On the 2:00 x 5 Sets: 3 Tempo Front Squats *3 Seconds Down + 3 Seconds Hold *Start at 60% and Build to Moderate Set --- 5 Rounds For Time: 15 Chest to Bar Pull-ups 12/9 Calorie Assault Bike 9 Thrusters (115/85)   Tuesday 5 Rounds Not for Time: 5 … [Read more...] about week of 4/12

Monday On the 2:00 x 5 Sets 3 Pos. Squat Snatch --- For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)   Tuesday EMOM 12 mins 1 Power Clean --- 3 Rounds for … [Read more...] about week of 4/5

Monday Back Squat 5-5-5-5 --- 3 Rounds For Time [30 Minute Cap]: 400m Run 40 Wallballs (20/14) 30 Alt. DB Power Snatches (50/35) 20 Toes to Bar   Tuesday On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups --- AMRAP 18: Max Calorie … [Read more...] about week of 3/29

Monday Push Jerk 5-4-3-2-1 --- AMRAP 15: 30 Double Unders 15 Push Jerks (135/95) 30 Double Unders 15 Toes to Bar --- WOD THOUGHTS: Starting with a build to a heavy single rep on the push jerk. Focus on a controlled dip and using your legs to really launch the bar from … [Read more...] about week of 3/22

Monday On the 1:30 x 6 Sets: 3-Position Power Snatch 3 Overhead Squats --- 4 Rounds for Time [20 Minute Cap]: 10 Burpee Pull-ups 20 Hang Power Snatches (75/55) 21/15 Calorie Bike --- WOD THOUGTHS: Back to the Barbell! We are starting today with some snatch technique. … [Read more...] about week of 3/15

Monday OH Squats 5-5-5-5-5 --- 3 Rounds for Time: 8 Burpee T2B 20 Single DB Hang Clean and Jerks (50/35) 21 OH Squats (75/55) --- WOD Thoughts: International Women’s Day workout! It has been a while since we have done OH Squats from the rack, really warm up those shoulders … [Read more...] about week of 3/8