WOD

Monday Back Squat (5-5-3)-5-3-1+ (warm-ups) 75 - 85 - 95%   Workout: 50-40-30-20-10 Reps for Time Bike Cals Ab Mat Sit Ups *goal= 20-25mins *ladies cals= 40-32-24-16-8   Tuesday Workout: 6 Rounds For Time 30 Air Squats 19 Power Cleans … [Read more...] about Week of 12/2

Monday Workout: 4 Rounds for time 150ft DB Farmer Carry(50s/35s) 20 DB Deadlifts(50s/35s) 15 Pull ups *goal=sub 14mins   Accessory: 3 Rounds 1:00 wall sit 1:00 plank hold   Tuesday Back Squat 5-5-3-3-3+ (70-80-90%)   Workout: 3 … [Read more...] about Week of 11/25

Monday Back Squat 5-5-5+ (65%/75%/85%)   AMRAP 6 mins: 1 Rope Climb 3 Hang Squat Cleans (185/125) *goal= 6+ rounds   Tuesday For time: 200m Row 10 Clean and Jerks (135/95) 400m Row 8 Clean and Jerks (155/105) 600m Row 6 Clean and Jerks … [Read more...] about Week of 11/18

Monday Workout: AMRAP 30mins 3 Rounds of "Cindy" 2 Rounds of 500m row, 20 Russian KB swings (53/35), 10 Box Jump (30/24) 1st Round of "Annie" Cindy= 5 Pull ups, 10 Push Ups, 15 Air Squats Annie= 50 Double Unders, 50 Sit ups *note= recovery … [Read more...] about Week of 11/11

Monday Strength: Push Press 1-1-1 *notes= 15mins to build to a heavy single   Workout: 3 Rounds for time 21/17 cal row 15 push press (135/95) 9 Ring Muscle Ups *goal= sub 15mins   Tuesday Workout: 4 Rounds of 4mins on/3mins off 10 x 10m shuttle … [Read more...] about Week of 11/4

Monday Rope Climb PROGRESSION   Strength/For Quality/ NOT FOR TIME: 15 Rope Climbs 15 Turkish Getups/ side *break up reps however desired   Workout: 4 Rounds for Time 50 Double Unders 15 Push Press 10 C2B *Goal= sub … [Read more...] about Week of 10/28

Monday EMOM 20 min 1- 12 Box Jump Over 24/20 2- 12 Burpee --- 5 Rounds for Quality 100 ft sled drag with Sand Bag or dball carry bear hug grip   Tuesday AMRAP 12 min 50 foot overhead walking lunge (50s/35s) 25 Alt DB Snatch (50/35) 15 CTB Pullup Goal 4+ … [Read more...] about Week of 10/21

Monday Strength: Back Squat 4-4-4   Workout: 21-15-9 reps for time Deadlift (315/225) Cal. Bike   Tuesday Workout: "Cameron" for Time 50 Walking Lunges 25 C2B 50 Box Jumps (24/20) 25 Triple Unders 50 Back Extension 25 Ring Dips 50 Knees … [Read more...] about Week of 10/13