WOD

Monday On the Minute x 14 (7 Rounds): Minute 1: 2 Front Squats Minute 2: 4 Back Squats *preform at 70% of best front squat --- AMRAP 18mins: 18/15 Calorie Assault Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar   Tuesday Power … [Read more...] about week of 12/14

Monday On the Minute x 10: 2 Power Snatches 1 Overhead Squats --- For Time: 21-15-9 Reps Power Snatches (75/55) Overhead Squats (75/55) ..then   50/35 Calorie Assault Bike ...then   9-15-21 reps Power Snatches (75/55) Overhead Squats … [Read more...] about week of 12/7

Monday On the Minute x 10mins 2 Hang Power Snatches --- AMRAP 15mins: 30 Air Squats 20 Hang Power Snatches (75/55) 10 Strict Pull-ups   Tuesday AMRAP 18mins: 15/12 Calorie Assault Bike 12 Power Cleans (135/95) 9 Box Jump Overs … [Read more...] about week of 11/30

Monday Back Squat 5 sets 1 Pausing Back Squat (2s) 2 Back Squats *start at about 60% and build --- AMRAP 15: 50/35 Calorie Assault Bike 50 Single DB Hang Clean and Jerks 50 Single DB Reverse Lunges 50 Deadlifts (205/145)   Dumbbell Weight = 50/35 alt. … [Read more...] about week of 11/16

Monday 3 Sets 12 DB Bench Press 12 DB Bent Over Row 12 Wide Stance Good Mornings 1min Double Under Practice --- 5 Rounds for Time: 21 Wall Ball (20/14) 18 Alt. DB Power Snatch (50/35) 15 Box Jumps (24/20) 12 TTB   Tuesday Hang Squat … [Read more...] about week of 11/9

Click here for P1 Programming! Monday  Double Under Practice   (work on landing on jump)  ---  On the 4:00 x 5 Rounds  20/15 Cal. Bike  10 Lateral Burpees Over Bar  5 Power Clean   *start at 50% of your 1RM  Power Clean and … [Read more...] about week of 11/2

Monday Strength: Pausing Power Snatch 6 x 1 *pause 1 second in catch position --- Workout: AMRAP 20min 20 Wallball (20/14) 20 Hang Power Snatches (75/55) 20 Box Jumps (24/20) 20 OH Squats (75/55) 20/15 Cal. Row   Tuesday Back Squats 10-8-6-4-2 … [Read more...] about week of 10/26