WOD

Monday Strength: 3 Rounds 1:00 Wall sit 10/10 Staggered Stance Good Mornings 20 Plank Shoulder Taps --- Workout: AMRAP 15 mins 2 Bent Over Rows 2 Single Arm DB/KB Squat Cleans 2 DB/KB Facing Burpees 4 Bent Over Rows 4 Single Arm DB/KB Squat Cleans 4 DB/KB … [Read more...] about week of 3/23

Monday Strength: 1 Power Snatch + 3 OHS   Workout: For Time 21 Power Snatch (95/65) 5 Rounds of "Cindy" 21 Overhead Squat (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65) *goal= between 9-13 mins   Tuesday Strength: 3 Rounds NFT 10/ea … [Read more...] about Week of 3/16

Monday Strength: 3 sets: 3 Split Jerk + 3 Front Squats + 3 Cleans   For Time: 21-15-9 Double DB Power Cleans (50's/35's) Box Jump Overs (30/24) Double DB Front Squats Toe to Bar *Goal= 12-15mins   Tuesday Every 3:00 x 6 Rounds 15/12 Bike … [Read more...] about Week of 3/9

Monday Strength: 3 Sets DB Front Rack Reverse Lunge x 8/ea DB Glute Bridge x 16 Banded Deadbugs x 10/ea   Workout: 5 rounds 1 min. Wall Ball (20/14) 1 min alt. DB Snatch (50/35) 1 min Bike 1 min Rest *workout time= … [Read more...] about Week of 3/2

Monday Strength: Hang Clean + Front Squat 1-1-1-1-1   Workout: For Time 3 Rounds 9 Front Squats (95/65) 7 TTB 5 Lateral Barbell Burpees Then… 30/21 Cal. Row 3 Rounds 9 Front Squats (95/65) 7 TTB 5 Lateral Barbell Burpees Then… 30/21 Cal. … [Read more...] about Week of 2/24

Monday Strength: Snatch Deadlift 3-3-3-3-3   Workout: AMRAP 5 mins 5 Squat Snatch (135/95) 7 Bar Facing Burpees *rest 2 min AMRAP 5 mins 3 Squat Snatch (155/105) 5 Bar Facing Burpees *rest 2 min AMRAP 5 mins 1 Squat Snatch (185/125) 3 Bar Facing … [Read more...] about Week of 2/17

Monday Strength: EMOM 12 min 1- 1 Front Squat 2- 2 Front Squats 3- 3 Front Squats 4- 4 Front Squats ***use 80% of last week's 1RM   Workout: AMRAP 9 mins 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans 30 Double … [Read more...] about Week of 2/10

Monday Strength: Overhead Squat 5-5-5-5-5   Workout: Every 5min x 4 7 Power Snatches (115/85) 15/12 Cal. Bike 7 OH Squats 20x 10m shuttle run *note= there should be about 1min of rest each round   Tuesday Strength: Power Clean and … [Read more...] about Week of 2/3