Strength/Skill: Back Squats 4 sets of max reps @ 60% for 45s every 2 minutes WOD: 26 min Partner AMRAP Run 200m 10 HRPUs 10 Pistols 1 for 1 10 T2B While partner A is working on the AMRAP, partner B is rowing for max calories Two separate scores at the end. One AMRAP score, […]
Strength/Skill: Front Squats EMOM from 0:00 to 3:00, 3×3 @ 70% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 75% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00 to 11:00, 3×1 @ 80% of 1RM (work on […]
Strength/Skill: Deadlift, 4 x 3 singles, every 90 seconds WOD: Cash in: Randy–75 snatches for time (75/45) 3 min rest/record score 7 min cap 8 min AMRAP: DL (225/155)–2, 3, 4, 5…etc Lateral burpees–2, 4, 6, 8…etc The News: Community Spotlight: Kyle McSpedon, Mike Isabella Check out my Blog: Here Check out my Amazon Recommendations […]
Strength/Skill: Cleans 10 Cleans for time, at 85% 6 min cap WOD: 4 Rounds every 4 minutes perform: 15/12 Bike cals 10 muscle cleans (115/75) 20 Wall Balls (20/14) 50 Double Unders if you are able to complete each round in under 4 minutes, you rest until the 4 minute mark before beginning the next […]
Strength/Skill: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00 to 11:00, 3×1 @ 90% of 1RM (work on […]
Strength/Skill: Bench Press, 4 x 5, every 2 minutes WOD: 3 Rounds 1) 15 – 12 – 9 S2O (135/85) Box Jumps (24/20) 2 min rest 2) 12 – 9 – 6 Clean and Jerk (135/85) Box Jumps (24/20) 2 min rest 3) 9 – 6 – 3 Thruster (135/85) Box Jumps (24/20) 25 min […]
Strength/Skill: Snatch Grip Deadlift, 4 x 5 progressively increase load Every 90s perform a set WOD: Splits for time Thruster: 21 (95/65) – 15 (115/80) – 9 (135/95) T2B: 15 – 15 – 15 WB (30/20) 15 – 15 – 15 Perform 21 Thrusters, 15 T2B, and 15 WB for time, rest 2 mins & […]
Strength/Skill: Clean Pulls, 5 x 3, start at 75%, every 90 seconds Increase weight each set while maintaining Integrity of Form WOD: Ladder, for time 10 – 1 Pistols (2 for 1) 1 – 10 Power Cleans @ 60% 17 minute cap After Party Pump: 10-8-6-4-2 Bent Over Row (Reverse Grip) Floor Press @135/95, Focus […]
Strength/Skill: 30 HSPUs for time, 5 min cap WOD: AMRAP Cash In: 2 mins max bike cals record score 10 min AMRAP 10 KB step-overs (70/50) 15 HSPUs 20 Abmat situps record score Cash Out: 2 mins max bike cals record score The News: Community Spotlight: Kyle McSpedon, Mike Isabella Check out my Blog: Here […]
Strength/Skill: Push Press, 5 x 3, every 90 seconds no percentage, work up to a heavy load not a Push Jerk WOD: 12 min Partner AMRAP 15 S2O (115/75) 15 SDHP (115/75) 15 Front Squats (115/75) partners can switch whenever rest 1 min, record score then, you and Partner Row for 5 minutes, for max […]
Strength/Skill: Back Squats, 4 x 5 @ 70%, every 2 minutes Pause at bottom WOD: Chipper 800m run (row 750m if raining) 200 double unders 50 American KB swings (70/50) 50 HRPUs 50 C2B pullups 25 min cap The News: Community Spotlight: Kyle McSpedon, Mike Isabella Check out my Blog: Here Check out my Amazon […]
Strength/Skill: Weighted Step-ups, Barbell in Back-rack 24/20 in box, 4 x 4-6 reps each leg if you’re able to do 6 each leg, go heavier on the next set WOD: Ladder for Time 5 – 10 – 15 – 10 – 5 of: S2O (115/75) Front Squats (115/75) 25 Abmat Sit Ups after each […]
Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Snatch 1 High Hang (Hip), Squat Snatch without dropping the barbell WOD: 21 – 15 – 9 – 6 – 3, of: Overhead Squat (95/65) Ring Pushups (mod: HRPUs) KB swings (70/50) 18 min cap The News: Community Spotlight: Kyle […]
Strength/Skill: Toes to Bar, 50/30 for time, 5 min cap Did this on February 8th WOD: 20 min Partner AMRAP 20 Wall Balls (20/14) 20 KB SDHPs (70/50) 50 Double Unders 20/15 Cals on Rower One partner must be holding a slam ball (50/30) for the other to be working on the AMRAP Switch back […]
Strength/Skill: Back Squats, 4 x 3 @ 85%, every 2 minutes WOD: AMRAP & Max Calories 4 Rounds; 3 mins of work/1 min of rest/1 min of Max Bike Cals: from 0 – 3:00 7 Pullups 10 KB Goblet Squats (70/50) 7 HSPUs rest 1 minute (3:00 – 4:00) 1min Max Cal Bike (4:00 – […]
Strength/Skill: Clean Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Clean to 1 Low Hang, Squat Clean Smooth Transition Progressively Increase the Load WOD: 3RFT 20 Box Jumps (24/20) 8 Hang Power Cleans (155/105) 3 Rope Climbs (mod: 5 ) 12 min cap -Make it a Challenge, But still Move […]
Strength/Skill: Bench Press, 10-8-6-4-2 reps, every 90 seconds WOD: 5 rounds, E4MOM 10 Slam Ball over shoulder (50/30) 15 American KB swings (70/50) 15 Box Jump overs (24/20) 10 Pistols (1 for 1), adjust reps if too easy record splits goal is to finish each round at about 2 minutes, scale appropriately to reach this goal […]
Strength/Skill: Back Squats, 5-5-3-3-1 reps, every 2 minutes find 1 rep max WOD: Chipper, for time: 30 Snatches (115/65) 60 Burpees 20 Snatches (135/85) 40 Burpees 10 Snatches (155/105) 20 Burpees 21 min cap The News: Community Spotlight: Kyle McSpedon Check out my Blog: Here Check out my Amazon Recommendations and Books: Here April 15, […]
Strength/Skill: Strict Press, 5 x 5, every 90 seconds progressively increase weight WOD: Partner AMRAP 20 mins Workout 1: Pull ups – 15 BF Sit Ups 20/14 – 10 S2O 155/105 – 5 200m run to transition from workouts Workout 2 T2B – 15 Roman Sit Ups 25/15 (Plate) – 10 S2O 155/105 – 5 […]
Strength/Skill: Deadlift, 5-3-3-1 reps, every 2 minutes Essentially finding a 5rm, 3rm and a 1rm WOD: Pyramid Chipper 75 Double Unders 50 Wall Balls (20/14) 25 Deadlifts (225/135) 50 Wall Balls (20/14) 75 Double Unders 3 rounds: 1st round: get as far as you can in 2 minutes, rest 2 minutes 2nd round: get as […]
Strength/Skill: Front Squats, every 90 seconds 10-8-6-4-2 reps start @60%, progressively go heavier WOD: 3 Rounds 2 mins Row Cal 1 min rest 2 mins Clean and Jerk (135/85) 1 min rest accumulate reps of cals and clean and jerks, record separately repeat 2 more times stagger heats by 4 minutes Good day to challenge yourself on […]
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