WOD

Monday Front Squat: 3-3-3-3-3 --- 6 Rounds For Time: 45 Double Unders 30 Air Squats 15/12 Calorie Row   Tuesday Every 3 mins x 4 Sets: 10/10 Pallof Press 5/5 DB Strict Press to Windmill 10 DB Reverse Flys --- AMRAP 18: 20 Alt. DB Snatches … [Read more...] about week of 3/1

Monday Back Squat 3 x 5 Reps (all sets between 75-80%) --- For Time: 40/30 Cal. Bike Directly Into... 27-21-15-9: American Kettlebell Swings (53/35) Pull-ups Thrusters (75/55)   Tuesday For Time: 50 Burpee Box Jump Overs (24"/20") --- AMRAP … [Read more...] about week of 2/22

Monday Back Squats 10-8-6-4-2 (55%-65%-75%-83%- 90%) --- Buy in: 2015m row 4 Rounds for Time: 11 Chest to Bar Pull-Ups 46 Slam balls/ Russian KB Swings 85 Double Unders   Tuesday Push Jerks 3-3-3-3-3 --- 8 Rounds For Time: 8 Push Jerks … [Read more...] about week of 2/15

P1 programming below! Monday 5 Sets 1 Tempo OH Squats (5 secs down) 2 OH Squats --- AMRAP 3: 21 Overhead Squats (95/65) 21 Lateral Burpees Over Erg Max Calorie Row *Rest 3 Minutes AMRAP 3: 18 Overhead Squats (115/85) 18 Lateral Burpees Over Erg Max Calorie … [Read more...] about week of 2/8

Monday Back Squat: 1 Rep Max --- AMRAP 14: 10 Single Arm Devil Presses (50/35) 10 Single DB Box Step-ups (50/35) 10 Toes to Bar   Tuesday Deadlift: 1 Rep. Max --- AMRAP 5: Buy-In: 30/21 Cal. Bike ...then max reps 12 Deadlifts (225/155) 12 Barbell … [Read more...] about week of 2/1

P1 Programming for Metcon's below! Monday Deload Week Deadlift 5-5-5 (50%-60%-70%) --- For Time: 100 Double Unders 21 Power Cleans (155/105) 21 Bar-Facing Burpees 100 Double Unders 15 Power Cleans (155/105) 15 Bar-Facing Burpees 100 Double Unders 9 Power … [Read more...] about week of 1/25

Monday 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   Tuesday 2 Sets: 1 Minute Banded Pull-Aparts 1 Minute Side Plank (Each … [Read more...] about week of 1/18

P1 Programming option for the WOD at the bottom!   Monday Back Squat 5-5-3-3-3+ (70%-80%-90%) --- For Time: 1,500 Meter Row 100 Double Unders 50 Calorie Assault Bike 100 Double Unders 1,500 Meter Row   Tuesday … [Read more...] about week of 1/11