WOD

Monday Build to A Heavy Single Deadlift --- For Time: 30 Chest to Bar Pull-ups 3 Rounds of Dumbbell "DT" 20 Chest to Bar Pull-ups 2 Rounds of Dumbbell "DT" 10 Chest to Bar Pull-ups 1 Rounds of Dumbbell "DT"   Dumbbells: (50's/35's)   1 Round of “DT” … [Read more...] about week of 5/2

Monday Thruster Build to Heavy Double   *Bar comes from rack --- 3 Rounds for Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24"/20") 1 Minute Pull-ups 1 Minute Bike Calories 1 Minute Rest --- STRENGTH: … [Read more...] about week of 4/25

Monday Build to Heavy Set of 3 Power Snatches --- 25-20-15-10-5: Calorie Row Power Snatches (75/55) --- STRENGTH: Athletes will have 12-15 minutes to build to a heavy set of 3 Power Snatch. Can drop the bar between reps. STRATEGY: Athletes should be able to complete 5 … [Read more...] about week of 4/16

Monday Deadlift 5-5-3-3-1 --- 21-15-9-9-15-21: Deadlifts (225/155) Burpees --- STRENGTH: Today you will have the opportunity to build to a heavy single on the deadlift. Do keep in mind that we also have deadlifts in the workout today so pay close attention to your total … [Read more...] about week of 4/11

 Monday Build to a heavy set of 3 Power Cleans ...then 1 x 3 @90% 1 x 3 @80% --- For Time: 15 Hang Power Cleans (185/135) 1,500/1,200 Meter Bike 12 Hang Power Cleans (185/135) 1,200/900 Meter Bike 9 Hang Power Cleans (185/135) 900/600 Meter … [Read more...] about week of 4/4

Monday Back Squat 4 x 5 --- 2 Rounds: 10 Bar Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wall Balls (30/20) --- STRENGTH: Today for the back squat focus on quality reps.  The weight should be the same across all 4 sets. WORKOUT STRATEGY: Bar Muscle-ups … [Read more...] about week of 3/28

Monday Build to Heavy Set of 5 Deadlifts ...then 1 x 5 @90% 1 x 5 @80% --- AMRAP 5: Toes to Bar   On the Minute [Starting at 0:00]: 9 Deadlifts (185/135)   [Rest 5 Minutes]   AMRAP 5: Chest to Bar Pull-ups   On the Minute … [Read more...] about week of 3/21

Monday Build to Heavy Set of 5 Back Squat 1x5 @ 90% of Heavy 5 1x5 @ 80% of Heavy 5 --- AMRAP 10 mins 30-20-10 Burpee to Target (6in) Wall Ball ... in remaining Time Max Rep. Hang Power Snatch (115/75) --- STRENGTH: We are dropping the volume on our back squats … [Read more...] about week of 3/14