Power Tuesday
“Power Wheels” AMRAP 3: 9/6 Calorie Bike or Row 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike or Row 8 Power...
President's Day
“1776” For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row...
Smash Saturday
Smash Mouth” 3 Rounds: 800 Meter Run 21/15 Calorie 5 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55)...
Valentime's Day
WOD: “Singled Out” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1...
Macho Thursday
Strength: Good Mornings: 6 x 8 Work up to heavy 8 WOD: “Randy Savage” AMRAP 12: 3 Rounds of “Macho Man” (135/95) 15 Toes to Bar 1 Round...
Metcon & Gymnastics
Strict Gymnastics (A) Not For Time: 30 Wall Walks Strict Gymnastics (B) 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second...
Tuesday Overhead
Strength: Pausing Overhead Squat 5 Sets of 1 *10 Second Pause in Bottom WOD: “Double-Jointed” AMRAP 16: 15 Overhead Squats (95/65) 30...
Get this Week Started
Silverback Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200′ Single Kettlebell Farmers...
AMRAP Saturday
WOD: “Adderall” AMRAP 12: 1 Mile Run Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 9: 800 Meter Run Max Power Snatches (115/85) Rest...
Best Friends Friday
WOD: “BFF” AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 Calorie Row 30 Alternating Dumbbell Power Snatches (50/35) 20 Toes to Bar...
