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...
Hero Thursday
Zachary Teller For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups...
Wednesday 2/5
WOD: AMRAP 7: 25 Front Squat (135/95) 25 Front Squat (155/105) AMRAP Front Squat (185/135) … Rest 3 Minutes AMRAP 7: 25 Deadlifts...
Power Tuesday
On the 2:00 x 5 Sets: 1 “3-Pause” Power Clean 1 Power Clean 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping...
Starting Monday Fast
Body Armor 3 Giant Sets: 14 Front Rack Step Back Lunges 21 Glute Bridges (Use same weight as Lunges for Bridges) Rest :90 Seconds Between...
FREE 1St Saturday
D-Day Partner WOD: For Time (with a Partner) Phase 1: "Overlord" 1944 meter Row Phase 2: "Airborne Drop" 60 Pull-Ups 400 meter Run Phase...
Friday Fire
Capacity Builder 3 Sets For Time: 20/15 Calorie Bike or Row 15 Deadlifts (225/155) 15 Toes to Bar Rest 2 Minutes Between Sets
