Strength Deadlift 70% X’s 3 Reps 80% X’s 3 Reps 90% X’s Max reps *Superset w/ 2-3 Weighted Chirrups or Max Chin Over Bar Hold WOD “Jackie” For Time 1k Row 50 Thrusters 45# 30 Pull-Ups
2020 12 01
Strength Back Squat 70% X’s 3 Reps 80% X’s 3 Reps 90% X’s Max Reps *Super Set a Tougher Plank Variation Than Last Week WOD 4 Rounds 3min AMRAP 20/15 Cal Bike 15 Wallballs Max Clean & Jerk (95/65) *Scale Up to Increase Load Every Round by 5-10# if Possible…
2020 11 29
Accessory In Teams of 2: 35min Running Clock 2 Rounds: 50 Cals Bike 50 Pull-Ups or 10 Rope Climbs Immediately Into: 2 Rounds: 50 Alternating Dumbbell Snatch (70/50) 150 Double Unders Immediately Into: 2 Rounds: 50 Burpees 50 Dumbbell Power Cleans (50/35)
2020 11 27
WOD 6 Rounds For Time w/ a partner 30 Russian Kettlebell Swings (70/53) 25 Push Press (75/55) 20/15 Cals Bike/Row 15 Situps *resting partner is in a plank
2020 11 26
HAPPY THANKSGIVING! A blessed and happy holiday to all and their families. May you gather in love, friendship and health!
2020 11 25
Strength Deadlift 65 % X’s 5 75% X’s 5 85% X’s Max Reps *Super Set w/ 5 Strict Chin-Ups (Scale to Chin Over Bar Hold, Add Load if Possible) WOD 2 Rounds 3min AMRAP 6/4 Cal Bike 6 Front Rack Lunges (95/65) -Rest 1min 3min AMRAP 6 Pull-Ups 6 Front…
2020 11 24
Oly Every 2mins X’s 6 Sets 3 Position Snatch (Mid-Thigh, Below Knee, Floor) WOD 21-15-9 For Time Push Jerk (115/75) Burpees Over Bar Toes-to-Bar
2020 11 23
Strength Back Squat 65% X’s 5 75% X’s 5 85% X’s Max Reps *Super Set w/ 1min Weighted Plank WOD 15min AMRAP 10 Cals Bike/Row 10 Wallballs 2 Squat Clean (135/95)
2020 11 22
Oly Every 2mins X’s 10 Sets 10 Toes-to-Bar 1 Hang Power Snatch 1 Squat Snatch *Start Light & Build Every Set if Possible WOD 12min EMOM 1: Max Kettlebell Sings (53/35) 2: Max Burpee Box Jumps (24/20) 3: Rest
2020 11 20
Accessory Teams of 2, 1 Person Working at a Time 15min AMRAP 2 Rounds 40 DB thrusters 40 pull ups 200 m run 2 Rounds 40 med ball cleans 40 rendegade rows 40 DU's (80 singles) -rest 5mins 15min AMRAP 50 push ups 50 sit ups 50 burpees
2020 11 20