Monday Moday
Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Work to 80% Max Capacity WOD: 5 Rounds,...
Free First Saturday
Icon 2 1.5 mile Run 120 Double Unders 100 Air Squat 80 C2B Pull Ups 60 Sit Up 40 Hang Squat Snatch (115/75) 20 Hand-Stand Push Up
Friday is Very Clean
Strength: Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean WOD: “Squeaky Clean” 3 Rounds: 400 Meter Run 7 Power Cleans...
Gymnasty Thursday
WOD On the 5:00 x 5 Rounds: 400 Meter Run 50 Dubs (3:1) 15 Toes to Bar Midline Accumulate 2 Minutes in an L-Sit on Parallettes *Every...
First Day of 2020
WOD: “Frank the Tank” Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135) 12...
End of the Road for 2019
WOD: “Road Trip” 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Gymnastic Conditioning AMRAP 6: 1 Strict Handstand...
Power Monday
Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6...
Saturday is for Teams
“Three Stooges” Teams of 3: 100 Calorie Row 100 Box Jump Overs 24″/20″ 100 Shoulder to Overhead 95/65 Relay style 400 m Run for each team...
Crazy About Friday
Snatch Technique Pausing Snatch Pull: 5 Sets of 2 Snatch Complex: On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch WOD: “Crazy...
Punch Thursday in the Face
Handstand Pushup Conditioning On the 2:00 x 5 Sets: 50′ Single Dumbbell Overhead Walking Lunge (50/35) Handstand Hold with Time Remaining...
