Accessory In teams of 2 24min AMRAP 10 Dumbbell Ground to Overhead 10 Chest to Bar Pull Ups 200m Run *Partners Alternate Movements for Entirety of Workout
2020 10 02
Strength Every 3mins X’s 10 Rounds 10/7 Cal Bike 10 Situps 2 Power Snatch (Increase Load Every 2 Rounds) Optional Accessory Work (Extra Credit) With a Partner 120 Plate Situps 120 Russian Twist w/ Plate *One Partner Working at a Time
2020 10 01
Accessory 5 Sets 5 Strict Press -No Rest 10 Barbell Bent Over Row -No Rest 50 Double Unders or 30secs of Double Under Practice -Rest 90secs WOD 10 Rounds For Time (15min Cap) 10 Wallball 3 Devil Press
2020 09 30
Barbell Cycling 20min EMOM 1: 6 Front Squat 2: 10 Dumbbell Bench Press 3: 30secs Strict Pull Up or Chin Over Bar Hold 4: Rest WOD 12min AMRAP 100m Run 10 Kettlebell Swings (53/35) 5 Handstand Push Ups or Dumbbell Push Press
2020 09 29
Accessory 30min EMOM 1: 1 Round of DT 2: 12 Toes-to-Bar 3: Rest *DT= 12 Deadlift, 9 Hang Power Cleans, 6 Shoulder to Overhead
2020 09 28
Strength 18mins to Perform Back Squat w/ 4secs Down 6 Reps X’s 4 Sets *Superset w/ 6 Single Leg Russian Deadlift/Side WOD 15min AMRAP 25 Wallball 50 Cal Bike/Row 50 Overhead Squat (45/35) 50 Box Jumps (24/20) 25 Pushups
2020 09 27
Accessory In Teams of 2 10min AMRAP 12/10 Cal Bike 10 No Push Up Burpees -Rest 3mins 10min AMRAP 12/10 Cal Row 10 Russian Kettlebell Swings (53/35) -Rest 3mins 10 Box Jumps (24/20) 10 Push Ups 10 Air Squats *Partners Alternate Rounds
2020 09 25
Strength Every 2:30mins X’s 4 Sets 5 Back Squat WOD 3 Rounds For Time 400m Run 30 Walking Lunges 20 Pushups
2020 09 24
Barbell Cycling Every 60secs X’s 4 3 Push Press Into... Every 60secs X’s 4 2 Push Jerks Into... Every 60secs X’s 4 1 Split Jerk WOD 10min AMRAP 10 Thruster (75/55) 10 Pull Ups
2020 09 23
Barbell Cycling Every 90secs X’s 10 O: 5 Tough Single Arm Dumbbell Standing Press (Per Side) E: 10 Russian Deadlifts WOD 3 Sets 2min AMRAP 250m Row Max Burpees in Remaining Time -Rest 1min
2020 09 22