Thursday September 17, 2020

Thursday September 17, 2020

Lifestyle 15 min AMRAP 21 KB Deadlifts 15 Box Jumps 12 Push-ups Rest 10 min 5 min AMRAP 10 DB Squat Clean & Jerks 10 Pole Sit-ups Performance Open WOD “11.2” 15 min AMRAP 9 Deadlifts (70/45kg) 12 Push-ups 15 Box Jumps (24/20″) Rest 10 min Open...

Wednesday September 16, 2020

Lifestyle Every 90s x 8 sets 5 Left arm KB Deadlift + 5 Right Arm KB Deadlift + 20-30s Superman Hold Performance Every 90s x 5 sets 5 Unbroken Deadlifts with 3s Pause at top of each rep Every 4 min x 5 sets 500/400m Row 10 HSPU or Seated DB Press 5 Power Clean...
Monday August 24, 2020

Monday August 24, 2020

Lifestyle Every 90s for 8 sets 5-7 DB Push Jerks + 20s Core hold of choice Performance Every 90s for 6 sets 1 Push Jerk + 1 Split Jerk 3 Rounds for time of 400m Run 12 Box Jump Overs (24/20”) 15 Thrusters (40/30kg) or use...
Sunday August 23, 2020

Sunday August 23, 2020

Lifestyle Every 90s x 8 sets 6 Alt. DB Snatch + 5 Jump Over Box/Plates WOD Below Performance Every 90s x 5 sets 1 Hang Power Snatch 10 min AMRAP 200m Run 10 Power Cleans (40/30kg) *or use DB’s 2 min rest 10 min AMRAP 250m Row 10 S2OH (40/30kg) *Or use...
Saturday August 22, 2020

Saturday August 22, 2020

Team Series Workout #3 16 min to find A) 1RM Power Clean & Jerk or B) 1 RM Squat Clean *Individuals choose one of above. If partners P1 does A and P2 does B or vise versa. 15 min AMRAP 2000m Row them max rounds in remaining time of 5 C2B Pull-ups or Pull-ups or...
Friday August 21, 2020

Friday August 21, 2020

Lifestyle Every 2 min x 7 sets 5 DB Squat Clean Thrusters *optional core hold after reps WOD Below Performance Every 2 min x 5 sets 1 Squat Clean Thruster 4 Round for time of (25 min CAP) 500m Row then 7x of 1 Squat Clean Thruster 1 Back Squat 1 S2OH *40/30kg for...
Thursday August 20, 2020

Thursday August 20, 2020

Lifestyle Every 2 min x 7 sets 8 KB Deadlifts + 4/side Single Arm KB to eye level 21 – 15 – 9 – 15 – 21 reps of (20 min CAP) Hanging Knee Raises Deadlift with 2 KB’s Burpees Performance Every 2 min x 5 sets 8 Deadlifts + 5 Hang Power Clean *Unbroken complex 15 – 12 –...
Wednesday August 19, 2020

Wednesday August 19, 2020

Lifestyle Every 2 min x 7 sets 2/side DB OHS @ 32×1 *or do DB Front Squats 3 rounds for time of (20 min CAP) 20 Goblet Squats 25/18 Cal Bike 15 Slamballs Performance Every 2 min x 5 sets 1 OHS @ 32×1 3 rounds for time of (20 min CAP) 15 OHS (40/30kg) 25/18...
Tuesday August 18, 2020

Tuesday August 18, 2020

Lifestyle Every 2 min x 7 sets 5-7 Seated DB Press + 30s hold above head after last rep WOD Below Performance Every 2 min x 5 sets 5-7 Strict HSPU + 20s hold after last reps *can kip if don’t have strict 5 Rounds for time of (25 min CAP) 15 KBS (50/35#) 400m Run 50...
Monday August 17, 2020

Monday August 17, 2020

Lifestyle & Performance 6 Rounds for total reps 1 min of Burpees 1 min Hang Power Snatch (35/25kg) 1 min of Cal Row 1 min of Deadlfits (35/25kg) 1 min rest