Swole for the Holidays
Bench Press 5 Sets of 3 WOD: “Swole Cycle” 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict...
Dirty Tuesday
Strength: Part A – Snatch Grip Sotts Press 5 Minutes to Build to Moderate Set of 3 Part B – Snatch Drop 5 Minutes to Build to Moderate...
Monday Hit and Run
Power Snatch Technique On the 1:30 x 7 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch WOD: “Hit and Run” 3 Rounds: 400...
A Saturday for Heroes
Bert For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150...
Fri-Yay
Monostructural : 20:00 Row or Bike -Record Calories WOD: Box Overs Toes To Bar 25-21-17-13-9-5
Snatching Thursday
Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Snatch Technique On the Minute x 5: 3-Position...
Optimal Wednesday
Romanian Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts...
Monkeying Around On Tuesday
Gymnastics Conditioning 1:30 Light Row + 12 Strict HSPU 1:30 Light Row + 10 Strict HSPU 1:30 Light Row + 8 Strict HSPU 1:30 Light Row +...
Start the Week Off Strong
Strength Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry...
Saturday Ahoy!
“Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats 800 Meter Run 15 Overhead Squats 400 Meter Run 30 Chest...
