WOD

Monday Back Squat 3-3-3-3 --- AMRAP 12: 1 Ring Muscle-up 15 Wall Balls (20/14) 2 Ring Muscle-ups 15 Wall Balls (20/14) 3 Ring Muscle-ups 15 Wall Balls (20/14) ... [Add 1 Ring Muscle-up Each Round] --- STRENGTH:  This week we are cutting back the volume on … [Read more...] about week of 3/7

Monday Deadlift Build to Heavy set of 10 ...then 1 x 10 @90% of Heavy 10 1 x 10 @80% of Heavy 10 --- 3 Rounds For Time: 10 Deadlifts (225/155) 20 Chest to Bar Pull-ups 50 Double Unders --- STRENGTH: Today we have a good amount of volume for our DL. So you know … [Read more...] about week of 2/28

Monday Build to Heavy Set of 10 Power Cleans ...then 1 x 10 @90% of Heavy 10 1 x 10 @80% of Heavy 10 --- OPEN 14.4 AMRAP 14: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Power Cleans (135/95) 20 Ring Muscle-ups --- STRENGTH: Today we are going to … [Read more...] about week of 2/21

Monday Happy Valentine’s Day! Partner WOD! Deadlift 1 Set of 5 @ 50% 1RM 1 Set of 3 @ 60% 1RM 1 Set of 2 @ 70% 1RM 1 Set of 1 @ 75% 1RM 1 Set of 1 @ 85% 1RM 1 Set of Max Reps @ 90% 1RM --- AMRAP 20 min with Partner 40 Alt. Partner Goblet Squats (50/35) 20 Synchro … [Read more...] about week of 2/14

Monday Strict Press 1 x 1 @70% of 1RM 1 x 1 @78% 4 x 3 @83% 1 x 3+ @83% --- AMRAP 20: 2 Rounds of "Nate" 500 Meter Bike   1 Round of "Nate" = 2 Ring Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53) --- STRENGTH: This week we are making … [Read more...] about week of 2/7

Monday PART 1 For Time: 75 Power Snatches (75/55)   On the Minute [Starting at 0:00]: 30 Double Unders   PART 2 (immediately after PART 1) In 7 Minutes: Build to Heavy Single Power Snatch --- WORKOUT STRATEGY: Athletes should complete Double Unders in … [Read more...] about week of 1/31

Monday Deadlifts 1 x 5 @50% of 1RM 1 x 3 @60% 1 x 2 @70% 1 x 1 @75% 1 x 1 @80% 1 x Max Reps @85% --- On the Minute x 10: 6 Chest to Bar Pull-ups 6 Box Jump Overs (24"/20") Max Dumbbell Snatches (50/35) --- STRENGTH: For our big three lifts this week we are … [Read more...] about week of 1/24

Monday MLK Tribute WOD Created by Coach Jenna   CASH IN: 200m Farmer March ...directly into 4 Rounds 19 Hand Release Push Ups 29 Goblet Squats 19 Burpees 68 Double Unders ...directly into CASH OUT: Max Effort Wall Sit --- WORKOUT:  Today we are doing a … [Read more...] about week of 1/17