Tuesday WOD

Jan 14, 2020 | W.O.D.

Tuesday WODSkillMetcon (No Measure)Complete 4 sets:5 DB Weighted Box Jumps5 Box Pike HSPU10 DB Chest FlyBox Jumps are preformed with 2 DBs held at your sides. Start light and buildChest flys can be preformed on the bench or the floorWorkoutMetcon (AMRAP –...

Monday WOD

Jan 13, 2020 | W.O.D.

Monday WODWeightliftingBack Squat (5×3 @ 75-80%, Level Load)Build up to 75-80% of 1RM and preform 5 sets of 3 at that weight.15 minutesWorkoutMetcon (AMRAP – Rounds and Reps)12 Min AMRAP:4 Back Squats, 115/75# (Rx+ 135/95#)8 TTB24 Double Unders8 Back...

Saturday Partner WOD

Jan 11, 2020 | W.O.D.

Saturday Partner WODMetcon (AMRAP – Rounds and Reps)Partner Workout:25 min Amrap:200m Run4 Single Arm DB Squat Cleans each arm, 50/35# (8 total)6 Pushups8 Kettlebell Swings, 50/35#10 Wall Balls, 20/14#12 (6RA/6LA) Front Rack Lunges w/ KB14 Wtd Situps w/...

Friday WOD

Jan 10, 2020 | W.O.D.

Friday WODWorkoutMetcon (No Measure)25 Min EMOM:1) 40 Double Unders2) 10 Floor/Bench Press, 135/95#3) 12/10 Cal row4) 7/5 Strict Pull-ups + 7/5 Strict Ring Dips5) 10 SDHP, 135/95#* No MeasureNo measure, working through movements and strength elements. Athletes may...

Thursday WOD

Jan 9, 2020 | W.O.D.

Thursday WODStrengthMetcon (No Measure) 4×8 Bulgarian Split Squat*Complete a 100ft Farmers carry btw sets10 MinutesWorkoutMetcon (Time)Partner Workout:12 Rounds For Time:3 Burpees5 Power Snatch,75/55# (Rx+ 115/75#)7 Box Jumps Overs, 24/20″9/7 Cal Assault...