Thursday 21/08/26

Dynamic Warm Up- Mobility Prepare for: A.  WOD: FOR TIME 400m Run 30 Slam Balls (30/20)|(20/10) 30 Burpees 400m Run 15 Slam Balls 15 Ring Muscle-Ups 15 Slam Balls 400m Run 30 Burpees 30 Slam Balls 400m Run (Score is Time) RMU Option 1: Jumping RMU RMU Option 2: Burpee Pull-Up B. FINISHER: FOR QUALITY […]

Read More

Tuesday 21/08/24

Dynamic Warm Up- Mobility Prepare for: A.  Strength: ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift (Score is Weight) B. WOD: 4 ROUNDS FOR TIME* 10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20) 16 DB “Sumo” Power Cleans *Every 2:00 starting at 0:00, perform 5 DB Up-Downs. (Score is Time) KG DB: […]

Read More

Monday 21/08/23

Dynamic Warm Up- Mobility Prepare for: A.  Strength: ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press (Score is Weight) B. WOD: EVERY 3:30 x 5 SETS 10 Pull-Ups (Gymnastic Kip Only)* 12 Handstand Push-Ups* 14 Up-Down Box Jump Overs (24/20) Rest in Time Remaining… -No Additional Rest b/t Sets- *Strict Optional […]

Read More

Thursday 21/08/19

Dynamic Warm Up- Mobility Prepare for: A.  Strength: Deadlift 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep (Score is Weight) B. WOD: “Isabel” 30 reps for time of: • Snatch 135/95# C. FINISHER: FOR RECOVERY 2:00 Crossbody Banded Hamstring Stretch (R) 2:00 Crossbody Banded Hamstring Stretch (L) […]

Read More

Wednesday 21/08/18

Dynamic Warm Up- Mobility Prepare for: A.  Metcon: AMRAP x 20 MINUTES 5 Box Jumps (30/24)|(24/20) 10 Hand Release Push-Ups 15 Sit-Ups* *GHD Optional B. FINISHER: FOR TIME 100 DB Heel Taps (Score is Time)

Read More

Tuesday 21/08/17

Dynamic Warm Up- Mobility Prepare for: A.  Strength: Strict Press 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. (Score is Weight) B. Metcon: 4 SETS ON A 2:30 RUNNING CLOCK… 12 Up-Downs 8 Push Jerks (155/105)|(115/75) Max Cal Bike in […]

Read More

Monday 21/08/16

Dynamic Warm Up- Mobility Prepare for: A.  Metcon: FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar 800m Run 20 Toes to Bar (Score is Time) B. FINISHER: FOR RECOVERY 2:00 Plantar Smash 3:00 Foam Roll Lats (No Measure)

Read More

Friday 21/08/13

Dynamic Warm Up- Mobility Prepare for: A. Strength: Deadlift 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. (Score is Weight) B. Metcon: AMRAP x 15 MINUTES 25 Double Unders 5 Sumo Deadlifts (275/185)|(185/135) 25 Double Unders 20/15 Cal Bike (Score […]

Read More

Thursday 21/08/12

Dynamic Warm Up- Mobility Prepare for: A. Metcon: 5 SETS ON A 3:00 RUNNING CLOCK… 9 Power / Hang Power Snatch (95/65)|(65/45)* 18 Push-Ups Max Meter Row in Remaining Time… -Rest 1:30 b/t Sets- (Score is Total Meters) *Rounds 1,3,5 perform Power Snatch from the floor. Rounds 2 & 4 perform Hang Power Snatch from […]

Read More

Wednesday 21/08/11

Dynamic Warm Up- Mobility Prepare for: A. Strength: Back Squat 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. (Score is Weight) B. WOD: FOR TIME 400m Run Immediately Into… 3 ROUNDS* 12-9-6 Squats** *Complete 100m Run after each set of […]

Read More