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 […]
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