STRENGTH: 10 ROUNDS / EVERY 90 SECONDS / 2 OHS / ASCENDING WEIGHT
WOD: 3 ROUNDS
16 OHS (115,75)
16 DB LUNGES (50, 35,) (1 IN EACH HAND, RESTING ON SHOULDERS)
1 DOWN AND BACK HANDSTAND WALK (BEAR CRAWL)
Read MoreWOD
4 STATIONS: 10 MINUTES AT EACH STATION: 1 MINUTE TRANSITION BETWEEN STATIONS
STATION 1: 2400 METERS: SKIERG
STATION 2: 2400 METERS: ROWER
STATION 3: 3 MILES: ASSAULT BIKE
STATION 4: 5O BURPEES
THEN: COACH'S COOL DOWN
Read MoreWILD WEDNESDAY
STRENGTH: 15 MINUTES
5X5 SPLIT STANCE SHOULDER PRESS
ASCENDING WEIGHT
THEN
SPLIT JERK
3-3-2-2-1-1-1
WOD: 5 MINUTE AMRAP
CLEAN AND JERK (165,115)
REST 5 MINUTES
1 MILE RUN FOR TIME
Read MoreTIGGER TUESDAY
SKILL/DURABILITY
3 SETS-MAX EFFORT DUBS UNBROKEN
TAKE THIS TIME TO FOCUS ON DUBS NO MATTER WHAT YOUR CAPACITY CURRENTLY IS.
WOD-30 MINUTE RUNNING CLOCK
MINUTE 0-15
FOR TIME: 30-20-10
DEADLIFTS (225,155)
T2B
PVC PIPE JUMPS (24,20)
MINUTE 15-20
REST AND RECHARGE
MINUTE 20-30
ANNIE
50-40-30-20-10
DUBS
AB MAT SIT UPS
*IF YOU GET DONE WITH THE WODS BEFORE THE ALLOTTED TIME, REST FOR THE REMAINING TIME.
Read MoreSQUAT SILLY MONDAY
STRENGTH
16 MIN E2MOM
1 SQUAT CLEAN + 1 FRONT SQUAT ASCENDING WEIGHT
KEEP THOSE ELBOWS UP IN BOTH LIFTS
WOD
20 MIN AMRAP
30 FRONT SQUATS (135,95)
40 HSPUS
50 WALL BALLS (20,14)
60 HAND RELEASE PUSH UPS
70 AIR SQUATS
WOD
100 DUBS
50 DUMBBELL BOX STEP OVERS
100 DUBS
50 DUMBBELL SQUATS
100 DUBS
50 DUMBBELL SNATCHES (50, 35)
Read MoreTABATA CORE
4 ROUNDS
STRAIGHT LEG ABMAT SITUPS
V UPS
RUSSIAN TWISTS
PLANKS
STRENGTH
20 MIN EVERY 2 MIN PERFORM *WORK UP TO HEAVY COMPLEX
1 CLEAN + 1 CLEAN AND JERK (DROP BAR BETWEEN CLEANS)
METCON
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
POWERCLEANS (115, 85)
WALLBALLS (24, 20)
Read MoreWOD
4 ROUNDS
90 SECONDS WORK 90 SECONDS REST
STATION 1
MAX CAL ROW
STATION 2
MAX EFFORT HANDSTAND WALK
STATION 3
MAX EFFORT SKI ERG
STATION 4
MAX EFFORT MUSCLE UPS
Read MoreSTRENGTH
15 MIN
6X3 BACK SQUAT
*INCREASING WEIGHT
WOD
10 MIN AMRAP
10 RUSSIAN KBS
10 KB SDLHP
10 GOBLET SQUATS
STRENGTH
15 MIN
6X3 FRONT SQUAT
*INCREASING WEIGHT
Read MoreSTRENGTH: DEADLIFT
5X3 INCREASING WEIGHT
WOD
9-15-21 (225,155)
DEADLIFT
TOE 2 BAR
TABATA 30 SECONDS ON 30 SECONDS OFF
MAX CALORIES SKI ERG
MAX REPS HOLLOW ROCKS
MAX REPS CALORIES ON BIKE
MAX REPS LEG RAISES
WOD
22 MINUTE AMRAP
30 POWER SNATCH (95, 65)
30 OHS (95, 65)
50 DUBS (FOR EVERY BREAK=10 BURPEES)
10 LEGLESS ROPE CLIMBS
50 DUBS (BREAK=10 BURPEES)
30 OHS
30 POWER SNATCH
DIRECTLY INTO
10 MINUTES TO FIND YOUR 1 REP MAX SNATCH
STRENGTH: EMO2M FOR 10 MINUTES
1 CLUSTER + 2 THRUSTERS + MAX EFFORT FRONT SQUATS
WOD: 3 ROUNDS FOR TIME (155,105)
10 HANG CLEANS
8 THRUSTERS
6 BACK SQUATS
WOD
6 ROUNDS / EVERY 4 MINUTES / 1 MINUTE REST BETWEEN ROUNDS
400 METER RUN
15 BURPEES TO TARGET
MAX EFFORT G2O (105, 75)
Read MoreWOD:
30 min cap
50 Wall Ball
40 Toe to Bar
30 Pistols
20 DB OHS (70/50)
10 MU
with remaining time establish 1 rep max clean
Read MoreSKILL WORK
2 sets
Max effort strict HSPU into max effort kipping
WOD
12 min EMOM
Even- 12/10 cal bike
Odd- 12 Chest to Bar
Read MoreSTRENGTH
OHS
5X3 @ 60% OF MAX OHS
HOLD 5 SECONDS AT THE BOTTOM OF EACH SQUAT
WOD
9-6-3
SNATCH (165/110)
BURPEE BOX OVER (30/24)
Read MoreWOD:
800M
(45/35)
25 Back Squat
25 Front Squat
800M
25 Thrusters
25 OHS
800M
*wear weighted vest if you have one
**15 burpee penalty for breaking up sets of 25
Read MoreWOD:
3 ROUNDS AT EACH STATION
STATION 1: WORK 2 MINUTES / REST 2 MINUTES
15/20 CALORIES BIKE
10 SQUAT CLEANS (155,105)
STATION 2: WORK 2 MINUTES / REST 2 MINUTES
15/20 CALORIE ROW
10 SQUAT CLEANS (155,105)