Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 15 Minutes to build to a heavy triple or work on technique. Try to increase weight from last week. All reps should be touch-n-go. WOD Complete 4 Sets Against a...Read More
Warm-Up 3 Sets: 100 Meter Jog10 Air Squats:30 Plank WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 250 Meter Row10 Burpees20 Wall Balls 20/14 Example: Partner 1 completes row, then, partner 2 completes burpees, then, partner 1 completes wall balls and so on…Read More
Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Back Squat 8 Sets: 3 Reps @ 80% WOD Complete 4 Sets for Max Reps: :30 of KBS 53/35Rest :30:30 of Air SquatsRest :30:30 of Sit-UpsRest :30Read More
Warm-Up 3 Sets: 20 Single-Unders10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 75% Reset between reps as needed WOD 7 Minute AMRAP: 14 Hang Power Snatch 75/5521 Double-Unders Compare to 9/22/2020Read More
Warm-Up 3 Sets: 20 Cal Row or 20 Cal Bike Then, 3 Sets: 10 Mountain Climbers10 Lunges5 Push-Ups WOD EMOM for 21 Minute (7 Sets): Minute 1 – DB Lunge x 10 Reps 50/35 Each HandMinute 2 – Bike or Row x 10 CaloriesMinute 3 – Dips x 10 RepsRead More
Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 9-7-7-5-3 Try to increase weight from last week. All reps should be touch-n-go. WOD 10 Minute AMRAP: 2 Power Cleans 205/1354 Strict Pull-Ups6 BurpeesRead More
Warm-Up 3 Sets: 100 Meter Jog10 Ring Rows10 Squats10 Pineapple Pickers WOD In teams of two, complete the following for time: 1,000 Meter Row (switch at 500)100 Wall Balls 20/1450 Pull-Ups100 KBS 53/3550 Pull-Ups1 Mile Medicine Ball Run (4 x 400 Relay)Read More
