Monday, April 16, 2018

Strength: 5 Sets, alternate between Tempo Presses 5-5-5-5-5 *Hold overhead for :03 and control descent for :03 8-12 Single Arm Kettlebell or Dumbbell Bent Over Rows WOD: 5 Rounds For Time 3 Deadlifts (Heavy) 6 Strict Ring Dips 9 Knees to Elbows (Unbroken or 5 burpees...

Saturday, April 14, 2018

Partner WOD: Both people will be working at the same time. Switch movements once all reps are completed. 8:00 AMRAP 25 Calorie Row 20 Dumbbell Clean & Jerk (10 Each Arm) -4:00 Rest- 8:00 AMRAP 20 Push Ups 15 Ring Rows -4:00 Rest- 8:00 AMRAP 15 KB Swings 10 Squat...

Friday, April 13, 2018

Power: 10 Sets 2 Clean Pull + 1 Clean *Build weight WOD: Freaky Friday the 13th! 4 Rounds 13 Wall Balls 13 Toes-to-Bar 13 Ground-to-Overhead Purpose of the Workout: For the first part of our WOD, we have a complex of 2 clean pulls followed by 1 clean. The purpose of...

Thursday, April 12, 2018

Strength: Every Minute On The Minute For 16:00 Odd: 3-5 Strict HSPU Even: 5 Pendlay Rows WOD: 12:00…Get As Far As Possible 10 Deadlifts 200 Meter Run 9 Deadlifts 200 Meter Run 8 Deadlifts 200 Meter run Follow this pattern of subtracting one deadlift for each...

Wednesday, April 11, 2018

Skill: Rope Climbs WOD: 8 Rounds For Time 5 Strict Chin Ups (Underhand Grip) 10  Double Dumbbell Push Press 15  Calorie Assault Bike 20 Kettlebell Swings 25 Double Unders Purpose of the Workout: The focus for our skill session for today will be building upon the...