Sunday, July 22nd, 2018

Sunday FUNday! 20:00 to Find 1RM Overhead Squat WOD: “Super Annie” For Time 100 Double Unders 25 GHD Sit Ups (or 50 Weighted Ab-Mat SIt Ups) 80 Double Unders 20 GHD Sit Ups (or 40 Weighted Ab-Mat SIt Ups) 60 Double Unders 15 GHD Sit Ups (or 30 Weighted Ab-Mat SIt Ups)...

Saturday, July 21st, 2018

Partner WOD: From 0:00-20:00 you and your partner will each find your 3RM Clean and Jerk (Score is combined Weight) From 20:00-30:00 AMRAP 5 Dumbbell Squat Clean and Jerks + 5 C2B Pull Ups (Each Rep=1lb added; Partners alternate Rounds) From 30:00-35:00 AMRAP Row For...

Friday, July 20th, 2018

Power: Every Minute for 20:00 Odd: :30 Max Power Snatches Even: :30 Max Toes to Bar WOD: 1 Round For Max Reps 5:00 Assault Bike for Calories 5:00 Rest 5:00 Burpee Box Jump Overs Purpose of the Workout: It’s Friday! And the Games are almost upon us! We are going to be...

Thursday, July 19th, 2018

Strength: Front Squats 3-3-2-2-1-1 *Build to >97% 1RM WOD: 12:00 6 Deadlifts 3 Rope Climbs 200 Meter Run Purpose of the Workout: Today we are going to begin with a more traditional front squat strength session (as opposed to Monday’s) and ultimately build up close to...

Wednesday, July 18th, 2018

Skill: Kettlebell Snatch WOD: 30:00 AMRAP 30 Russian KB Swings 25 KB Walking Lunge Steps 20 KB Snatches (10 Each Arm) 15 USA KB Swings 10 KB Clean and Press (5 Each Side) 5 Turkish Get Ups *Every 3:00 Perform 5 Burpees Purpose of the Workout: Today’s skill portion is...

Tuesday, July 17th, 2018

Power: 5 Sets of Power Snatch Clusters 1.1.1 WOD: 4 Rounds of 2:00 On/ 2:00 Off 5 Handstand Push Ups 10 Power Snatch AMRAP Double Unders in Remaining Time Purpose of the Workout: Today’s power portion will consist of single power snatches. This means that each rep...