WOD

Monday Strength: 15-12-9 Strict Handstand Push Ups Strict Pull-ups --- Workout: Every 4 min x 4 Rounds 30 Air Squats 15/12 Cal. Bike 7 DB Clean and Jerk (50s/35s)   Tuesday Strength: Deadlift Build to Heavy Set of 3 --- Workout: For … [Read more...] about week of 9/28

Monday Strength: Build to Heavy 1 Pausing Front Squat (2 second pause) + 1 Front Squat --- Workout: 10 Rounds for time 15 Wallball (20/14) 200m Run   Tuesday Strength: 5RM Push Press --- Workout: 21-15-9 Power Cleans (115/85) Hand Release … [Read more...] about week of 9/21

Monday Strength: Snatch Balance + OH Squat 1-1-1-1-1   Workout:   AMRAP 3 min 250m Row 15 Lateral Bar Over Burpees Max OH Squats (75/55) *Rest 3 min   AMRAP 3 min 250m Row 12 Lateral Bar Over Burpees Max OH Squats (95/65) *Rest 3 … [Read more...] about week of 9/14

Monday Happy Labor Day! "Captain Tom" For Time 10 Rounds 30 Lunges 4 Devils Press (50s/35s) 19 Air Squats 20 Double Unders ...directly into 100 Burpees   Tuesday Midline: 3 Rounds 15 Weighted Sit ups 10/10 Single Arm Suitcase Deadlift 5 Strict … [Read more...] about week of 9/7

* Home workouts below! Monday Strength: On the min x 10min 1 Power Snatch 1 OH Squats --- Workout: For Time 27-21-15-9 Reps Cal. Row OH Squats (95/65)   Tuesday Workout: For Time 400m Run, 21 Burpees 400m Run, 15 Burpees 400m Run, 9 … [Read more...] about week of 8/31

Home workouts below! Monday Strength: 3 Pos. Power Snatch 1-1-1-1-1 *high hang, hang, floor --- Workout: For Time 21-18-15-12-9 Hang Power Snatch (75/55) Thrusters *after each set complete 30 Double Unders   Tuesday Workout: AMRAP 4 mins 27/21 … [Read more...] about week of 8/24

At home workouts at the bottom! Monday Strength: 15 mins to Build 1 Rep Squat Snatch --- Workout: For Time 20 Power Snatch 100 Double Unders 20 OH Squats 100 Double Unders 20 Squat Snatch   Tuesday Workout: On the 4:00 x 6 200m run 10 … [Read more...] about week of 8/17

Monday: Strength Back Squats 12-6-3 12 Reps @94% of 10RM 6 Reps @102% of 10RM 3 Reps @ 109% of 10RM --- Workout: AMRAP 12 min 7 Clusters (135/95) 14 Lateral Burpees over the bar   Tuesday Workout: On the 15:00 x 2 800m Run 80 Med. Ball Walking … [Read more...] about week of 8/10