Category

WOD

04.21.19

Lift Practice/Skill/Review Double-unders DB Hang Power Clean Burpee Box Jumps Conditioning “Ragnarok” Every 5 minutes for x 5 35 Double-unders>20 Double-unders>50-35 single unders 14 Single-arm...
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04.20.19

Lift Practice/Skill/Review Strict Pull-up Push Press Conditioning EMOM Alt. 12 min 1) 5 Weighted Pull-ups/strict pullups/5-8 tough banded strict/pronated negatives x5 2) 30 sec Russian...
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04.19.19

Conditioning Partner Workout 25 Minute AMRAP 10 Burpee Box Jumps 24/20> Bodybuilders to Step-up 20 American KBS 53/35> 35/26> 26/18 30 Wall Balls 20/14> 14/10>...
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04.17.19

Lift Skill Work/Practice Snatch progressions with PVC or Barbell. Work on technique, no added weight. Conditioning Short Stamina For Time (20m timecap) 50 Front Squats...
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04.16.19

Conditioning Aerobic Power “Helen” 3 Rounds For Time 400m Run 21 American KBS 53/35> 35/26> 26/18 12 Pull-ups> 18 Jumping Pull-ups Core+accessory Core Stamina Max...
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04.15.19

Lift Push and LB Endurance Alternate for 10 min, EMOM 1: 5 Presses 2: 10-20 Russian Swings (heavier/more reps than last week) Conditioning Intervals (Stam./AP)...
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04.14.19

Lift Strict BB Press advanced- 10,8,6 (should end with heavy weight BUT NOT MAX) 2:00 rest after each set DB Press Intermediate/beginner- 3 x 10...
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04.13.19

Lift Deadlift Advanced- 10,8,6 (should end with heavy weight BUT NOT MAX) 2:00 rest after each set Intermediate/beginner- 3 x 10 2:00 rest after each...
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