WOD

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

P1 Programming below! Monday Strict Press 5-5-5+ (65%- 75%- 85%) --- AMRAP 20min: 20 Wallball (20/14) 20 Power Snatch (75/55) 20 Box Jumps (24/20in) 20 Push Press 20/14 Cal. Row   Tuesday AMRAP 3min: 50 Double Unders 21 Bar-Facing Burpees Max … [Read more...] about week of 1/4

Monday On the Min x 10: 1 Power Snatch 1 OH Squat 1 Squat Snatch --- For Time: 30 Power Snatch (95/65) 30 OH Squats 30 Squat Snatch *EMOM 5 T2B   Tuesday Alternating On the Minute x 20: Min 1: Strict Pull-ups Min 2: Weighted AbMat … [Read more...] about week of 12/28

Monday  Build to Heavy:  3 Pos. Power Snatch   ---  AMRAP 12mins:  3 Power Snatches (135/95)  15 Wallballs (20/14)    Tuesday   5 Rounds For Time:  15/10 Calorie Assault Bike  10 Chest to Bar Pull-ups  …directly into…  5 Rounds:  10 Power Cleans … [Read more...] about week of 12/21