Strength: Back Squat 8×2, 60%, EMOM Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong. WOD: Part A: (9 Min) Every 3 minutes for 3 rounds (9 minute running clock) Row 250/200m 25 Wallballs 20/14lbs […]
Strength: Squat Clean, 6×2 @ 85%, Every 90 Seconds, Drop and Reset each rep WOD: “For Time” On a continuously running clock Perform: Part A: 3-6-9-12-15 Plate Burpee Shoulder to Overhead (135/95) *30 Double Unders after every round (5 rounds total. 3, 3, 30. 6, 6, 30. 9,9,30 etc) RECORD TIME 2 Min Rest Part […]
Strength: Snatch, 6×4, 85%, Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00) Focus: Creating Contact with Thigh/Belt Buckle WOD: 25 Min AMRAP 30 V-Ups 5 Snatches (75%) 20 KB SDHP (70/50) 3 Hang Snatches (75%) 10 Sprints (there/back) https://youtu.be/c-di_LuYDg0
Strength: Front Squat, 5×1 (0, 1:30, 3:00, 4:30, 6:00) Do not Fail unless its on your last set! WOD: Partner Chipper 27 Front Squats (165/115) 15 Rope Climbs 21 Front Squats 12 Rope Climbs 15 Front Squats 9 Rope Climbs 9 Front Squats 6 Rope Climbs *You can switch on and off when you want. […]
Skill: 4 RNFT (10 min on the clock) 10 HSPU 10 Strict Pull Ups (Mod: Banded) WOD: 30:30 10 rounds 30 Seconds of KB/DB Shoulder to Overhead (1 kb/db) Alt arms every round (50/30) 30 Seconds Rest 30 Seconds of Slam Ball Over Shoulders (30/20) 30 Seconds Rest =1 Round * 10 rounds total […]
Strength: Hang Clean, 5×3, 70% 1RM of Clean, Every 90 seconds WOD: AMRAP AND EMOM Part A: 10 Min AMRAP of 5 Hang Cleans (155/105) 7 Bar FACING burpees (forward hop, lateral to ground) 3 min rest EMOM until you cannot complete round in minute 2 Wall Balls, 7 Toes to Bar 4 Wall […]
Skill: Ring Dip WOD: Complete as much as possible in the allotted time 30 Wall Balls (20/14) 10 Dumbbell Burpee Box Over (50/30) 150 Double Unders (mod: 1 for 1 singles) 10 Dumbbell Burpee Box Overs (50/30) 30 Ring Dips (mod: Ring negatives or bench/box dips) Rd 1: 3 minutes Rd 2: 6 minutes Rd […]
Strength: Deadlift, 6×4, 85% (0, 1:30, 3, 4:30, 6, 7:30) WOD: Follow the Leader – 25 Min AMRAP 400 Meter Run (mod: 400m row only If you CANT run) 20 Pull Ups (mod: Challenging Ring Rows) 20 KBS (70/50) 20 Vertical Jumps (concentrate on form and height, not speed) 20 ABMAT Sit Ups (slow) *Teams […]
WOD: Every 4 min for 24 min Part A: 25 Pull Ups 16 Floor Presses (135/95) 9 SDHP (135/95) Part B: 25 HRPU 16 Bentover Rows (135/95) 9 SDHP (135/95) *Every 4 minutes you are going to switch between Part A and Part B *You will switch every 4 minutes regardless if you […]
Skill: Mobility WOD: 5RFT 400 Meter Run 10 HSPU 20 Wall Balls (20/14) 30 min cap
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