Tuesday
Strength: Bench Press Close Grip 10-8-6-4-2-1 Build to heavy 1 WOD: 15 EMOM- For Quality Min 1- x 20 Sit up Min 2- x 15 Ring Row Min 3-...
Make Monday Great Again
WOD: “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Post WOD: Body Armor A) Dumbbell Strict Press:...
Saturday's Can be A Bear
“Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push...
Finally Friday is Here
Strength: Snatch Balance Build to a Heavy 1-Rep Snatch Pull + Hang Squat Snatch Build to 75% WOD: For Time: 20 Power Snatches (95/65) 20...
Thursday Got Me Like
WOD 50 Power Cleans for time RX- 185/125 F- 135/85 L- 95/65 For Time: 200′ Handstand Walk *5:00 Time Cap
Wednesday
Skill: T2B and Pull Ups WOD: Not for Time: 750 Meter Row 50 AbMat Sit-ups 500 Meter Row 35 Weighted AbMat Sit-ups (Light Load) 250 Meter...
Tuesday Triumph
Strength: Front Squat: 20:00 to find 10 RM WOD: 21-15-9: Front Squat Rx -135/95 Kettlebell Swings Rx- 70/50 400 Meter Run or Row (stick...
Start Strong, Be Strong
Strength: 12 EMOM Even: :30 Max Effort Dips Rx- Ring F- Box L-Parrallette Odd: 6-6-4-4-2-2 (Per Arm) OH Kb/ DB Squats Rx- 70/50...
WHOAA! It's Saturday!
“343” For Time 100 Deadlifts RX- 135/95 100 Power Cleans RX- 95/65 100 Ground-to-Overheads RX- 95/65 43 Burpees F- 75 reps Bar work 30...
Flex Friday
20:00 To find 1 RM Back Squat 20:00 to find 3 RM Dead Lift
