Saturday July 11, 2020

Saturday July 11, 2020

Lifestyle (Barbell Free) Every 90s for 9 sets 6 Alt. DB Snatch + 30s Hollow Body Hold WOD below Performance Every 90s for 6 sets 1 Power Snatch For time (20 min CAP, partner) 8 Rounds of 20 DU’s or 50 singles 10 Burpees into 8 Rounds of 20 DU’s or 50 singles 10 Box...
Friday July 10, 2020

Friday July 10, 2020

Lifestyle (Barbell Free) 1 min work; 30s rest x 5 sets 5 DB Deadlifts then AMRAP Single Skips remaining time 5 Rounds for time (20 min CAP) 15 DB Hang Power Clean 500m Row Performance 1 min work; 30s rest x 5 sets 3 Deadlifts then AMRAP Single Skips remaining time 5...
Thursday July 9, 2020

Thursday July 9, 2020

Lifestyle (Barbell Free) Every 2:30 min x 7sets 30s Handstand Hold + 10 Seated DB Press Every 4 min x 4 sets 10 Ring Rows 10 Push-ups 10 Hanging Knee Raises 10 KBS 12 Cal Row *rest remaining time Performance Every 2:30 min x 5 sets 30s of Free Standing Handstand Hold...
Tuesday July 7, 2020

Tuesday July 7, 2020

Lifestyle (Barbell Free) Every 2:30 min x 7 sets 15 DB Hang Power Clean + 15 Sit-ups WOD Below Performance Every 2:30 min x 5 sets 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean 4 Rounds for time of (15 min CAP) 20 Alt. DB Snatch (50/35#) 12 Lateral DB Burpess 60...
Monday July 6, 2020

Monday July 6, 2020

Lifestyle (Barbell Free) Every 2:30 min x 7 sets 10 DB Push Jerks + 30s Hold above head after last rep WOD Below Performance Every 2:30 min x 5 sets 3 Push Jerks 15 min AMRAP 14 KBS (50/35#) 7/side KB Reverse Lunges (50/35#) 7/side KB S2OH...
Sunday July 5, 2020

Sunday July 5, 2020

Lifestyle (Barbell Free) & Performance 30 min AMRAP 20 Alt. DB Snatch 15 Box Jumps with Step Down (24/20”) 10 HSPU or Seated DB Press 400 m Run
Saturday July 4, 2020

Saturday July 4, 2020

Lifestyle (Barbell Free) Every 2 min x 5 sets 8 DB Power Clean & Jerks + 30-45s Plank hold Choose from WODs below Performance Every 2 min x 5 sets 3 Power Clean and Jerks 20 min AMRAP with a partner 15 Thrusters (35/25kg) or use DB’s 15 Pull-ups or Banded or Ring...
Friday July 3, 2020

Friday July 3, 2020

Lifestyle (Barbell Free) & Performance Every 2:30 x 5 sets Deadlfits 3, 6, 9, 12, 15 reps *Or do Double KB/DB Deadlifts with last rep holding for 30s at top For time (15 min CAP) 21 – 18 – 15 – 12 – 9 – 6 – 3 reps of Cal Row KBS (50/35#)...
Thursday July 2, 2020

Thursday July 2, 2020

Lifestyle (Barbell Free) Every 2 min for 5 sets 5 Alt. DB Snatch + 5 Goblet Squats + 5 Ring Rows (pull-ups) + 5 Push-ups (ring dips) 3 rounds (20 min CAP) 800m Run 160 Single Skips 21 DB S2OH Performance Every 2 min for 5 sets 1 Squat Snatch + 3-5 Muscle-up (Bar or...