WOD – Tue, Apr 7
WOD - Tue, Apr 7STRENGTHFront Squat (Weight)4x2, AcrossRPE 8/10 or 80-85%Rest 2:00CONDITIONING (Time)8 Rounds 30 Double Unders 5 Thrusters MCx: 115/75MAx: 10 attempts, 95/65MVx: 45 singles, 75/55 GOALS + GUIDANCE: Relax and breath on the [...]
WOD – Mon, Apr 6
WOD - Mon, Apr 6INTERVALS (Time)5 Rounds15 DB Power Clean12 Toes to Bar 9 Burpees Over DBRest 1 Minute MCx: 50/35MAx: 35/20, knee up, burpeesMVx: 25/15, leg lift, in+outs GOALS + GUIDANCE: With 2 dumbbells, [...]
WOD – Sun, Apr 5
WOD - Sun, Apr 5INTERVALS (5 Rounds for reps)EMOM 20Min 1: 50 Double Unders Min 2: 15 Push upsMin 3: Max Wall BallsMin 4: Rest MCx: 20/14MAx: 15 attempts, 10 push ups, 14/10MVx: 60 singles, [...]
WOD – Sat, Apr 4
WOD - Sat, Apr 4TEAM ENDURANCE (AMRAP - Rounds and Reps)AMRAP 35250/200 Meter Row10 Box Jumps, 20"5 Hang Power Snatch MCx: 115/75MAx: step up 24", 75/55MVx: 200/150m, step up 20", 55/35 GOALS + GUIDANCE: Partner [...]
WOD – Fri, Apr 3
WOD - Fri, Apr 3STRENGTHSumo Deadlift (Weight)3-3-3-3-3buildingrest 2 minutes b/w sets GOALS + GUIDANCE: No bouncing on the ground, you must come to a deadstop between reps. Take 2 minutes between sets. Build from a [...]
WOD – Thu, Apr 2
WOD - Thu, Apr 2INTERVALS (Time)5 Rounds5-4-3Front SquatsStrict Pull UpsRest 1 Min between Rounds MCx: 135/95MAx: 115/75, bandMVx: 75/55, 10-8-6 ring rows GOALS + GUIDANCE: Complete the couplet of 5-4-3 front squats and strict pull [...]
WOD – Wed, Apr 1
WOD - Wed, Apr 1CONDITIONING (AMRAP - Rounds and Reps)AMRAP 155 Strict Ring Dips10 Devil's Press200m Run MCx: 50/35MAx: band, 35/20MVx: bench/box, 7 devil's press 225/15, 150m GOALS + GUIDANCE: Do the ring dips unbroken [...]
WOD – Tue, Mar 31
WOD - Tue, Mar 31CONDITIONING (Time)7 Rounds 15/12 Cal Bike3 Barbell Complex MCx: 155/105MAx: 12/9 cals, 115/75MVx: 9/6 cals, 75/55 GOALS + GUIDANCE: The calorie bike will take :60 or less, then do 3 of [...]
WOD – Mon, Mar 30
WOD - Mon, Mar 30STRENGTHBack Squat (Weight)5-5-5-5-5rest 2:00 b/w sets*building to a heavy set of 5 GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.INTERVALS [...]
WOD – Sun, Mar 29
WOD - Sun, Mar 29ENDURANCE (Time)In Teams of 21600m Run 40 Db Push Press40 Burpee Pull Up 800m Run 30 DB Push Press30 Burpee Pull Up 400m Run 20 Db Push Press20 Burpee Pull Up [...]