WOD: Deadlift, Row
Tuesday Workout Of the Day LIFT Deadlift 3×5 @ 80% WOD 10 Rounds for max cals 1min Row 1min Rest
WOD: Deadlift, Row Read More »
Tuesday Workout Of the Day LIFT Deadlift 3×5 @ 80% WOD 10 Rounds for max cals 1min Row 1min Rest
WOD: Deadlift, Row Read More »
Monday Workout Of the Day LIFT Bench Press 3×5 @ 80% WOD 5 Rounds 48 Double Unders 12 Front Squats (115/80) 3 Bar Muscle-Ups (sub=9 Ring Rows)
WOD: Bench Press, Double Unders, Front Squats, Bar Muscle-Ups Read More »
Sunday Workout Of the Day CORE 5 Rounds (not for time, rest as needed) 20sec Plank 20sec L-Sit 10 V-Ups or GHDs WOD 21-18-15-12-9-6-3 Hang Power Snatches (95/65)* * 9 Burpee Box Jump-overs (24/20) after each set of snatches
WOD: Core, Hang Power Snatches, Burpee Box Jump-Overs Read More »
Saturday Workout Of the Day LIFT Back Squat 3×7 @ 75% WOD Partner WOD 20min AMRAP (in relay) 20/14 Calorie Bike 15 Pushups 10 Squat Cleans (135/95)
WOD: Back Squats, Bike, Pushups, Squat Cleans Read More »
Friday Workout Of the Day SKILL + ACCESSORY 1) Ring Muscle-Ups E3MOM x 4 – L1: 3-5 Ring Rows with pause + 3-5 Strict Dips – L2: 15sec Dip Hold + 15sec Transition Hold – L3: 3-5 Eccentric MUs – L4: 3-5 Strict MUs 2) Banded Straight Arm Lat Pulldowns 3×10 WOD 4 Rounds, 45sec
WOD: Muscle-Ups, DB Box Step-overs, Ski, KB Swings Read More »
Thursday Workout Of the Day LIFT Snatch 4×2 @ 85% WOD 5min AMRAP 21 Overhead Squats (95/65) 21 Chest-to-Bar Pullups Max Bar-Facing Burpees Rest 1min 4min AMRAP 15 Overhead Squats 15 Chest-to-Bar Pullups Max Bar-Facing Burpees Rest 1min 3min AMRAP 9 Overhead Squats 9 Chest-to-Bar Pullups Max Bar-Facing Burpees
WOD: Snatch, Overhead Squats, Chest to Bar Pullups, Bar-Facing Burpees Read More »
Tuesday Workout Of the Day 250m Row/Ski 40 Sumo-Deadlift High Pulls (75/55) 40 KB Snatches (53/35) 10 Strict Handstand Pushups 500m Row/Ski 20 Sumo-Deadlift High Pulls 20 KB Snatches 10 Strict Handstand Pushups 750m Row/Ski 10 Sumo-Deadlift High Pulls 10 KB Snatches 10 Strict Handstand Pushups 1000m Row/Ski
WOD: Row/Ski, Sumo-Deadlift High Pulls, KB Snatches, Strict HSPUs Read More »
Saturday Workout Of the Day CORE 5 Rounds (not for time) 10 Tuck Crunches 20sec Hollow Body Hold 10 Supermans 20sec Superman Hold WOD Open Workout 13.1 17min AMRAP 40 Burpees* 30 Snatches (75/45) 30 Burpees* 30 Snatches (135/75) 20 Burpees* 30 Snatches (165/100) 10 Burpees* Max Snatches (210/120) *to 6″ target
Friday Workout Of the Day LIFT Back Squat 3×5 @ 80% WOD 50/35 Calorie Row 50 Double Unders 50 Goblet Squats (53/35) 50 KB Swings 50 Wall Balls (20/14) 50 Double Unders 50/35 Calorie Row
WOD: Back Squat, Row, Double Unders, Wall Balls, KB Swings, Goblet Squats Read More »
Thursday Workout Of the Day SKILL + ACCESSORY Every 4mins x 4 15 yard Handstand Walk* 15 yard Farmer’s Carry (heavy) 15 yard Double KB Front Rack Carry (heavy)** *Scaling options: 30sec of work – L1=Pike Hold – L2=Pike Walk around Box – L3=Wall Walks – L4=Shoulder Taps – L5=Kick up & Walk to Wall
WOD: Handstand Walk, Farmer’s Carry, Front Rack Carry, Deadlifts, Dips Read More »