Cleaning Up Wednesday
Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean … Followed by: “On the 1:30” x 5: 1 Hang Power Clean 1 Power Clean...
Snatch Tuesday
Strength Snatch From the 0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang...
Saturday Team Work
“Me Three” In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24″/20″) 80 Thrusters (95/65) 60...
Macho Friday
WOD: “Macho Mile” 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3...
Thirsty Thursday
“Open 19.3” Test For Time, with a 10:00 Time Cap: 200′ DB Overhead Walking Lunge 50 DB Box Step-Ups 50 Strict HSPU 200′ Handstand Walk M...
Hump Day
Warm: “On the 1:30” x 7 Rounds: 15/12 Calorie Row Time Remaining – Strict HSPU WOD “Front Runner” For Time: 200 Meter Run, 2 Power Cleans...
Tuesday is for Skillz
Skill - Pull Up Work on technique and then 5x5 of :03 negatives for strength or 5 x 10 for those with strict pull ups WOD: 5 Rounds for...
Magic Monday
Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Aim is to build steadily...
FREE First Saturday!!
Teams of 2 or 3 AMRAP 30: 90/60 Calorie Bike or Row 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders
Bad A$$ Friday
Skill 10 Sets Not for time: 30% of Max Strict Handstand Pushups WOD: “Bad Blood” 5 Rounds: 1:00 – Max Burpee Box Jumps (24″/20″) 1:00 –...
