WORKOUT OF THE DAY STRENGTH: A) 10 DB renegade rows/ Side B) 4 way Monster walks Super Set until 4 sets of renegade rows with 3 sets of Monster Walks” WOD: (Dorie) AMRAP (with a Partner) in 20 minutes Buy In:150 meter Partner Carry (each, or a Sandbag Carry) Then, in time remaining:Partner A...Read More
WORKOUT OF THE DAY STRENGTH:Clean (Squat) 5.4.3.2.1.1.1. Or F Squat 5.4.3.2.1.1.1 WOD:(The Horizon) 3 Squat Cleans4 Lateral Bar burpeesx 10 rds 12min Cap Rx-185/135S1-115/80S2-65/45, no bound over bar Read More
WORKOUT OF THE DAY STRENGTH:Dip 2 ME Sets, then find your 1rm weighted matadore dip over the next 6-8mins** If ME Ring Dip number is under 10 reps, contintue with ME Dips on 2mins x 5 rds, do not add weight. Or Bench Press 5.4.3.2.1.1.1 WOD: (On the run) 300m Run10/7 Muscle-ups15 Deadliftsx...Read More
WORKOUT OF THE DAY STRENGTH:Snatch 5.4.3.2.1.1.1 Or OHS 5.4.3.2.1.1.1 WOD: (Settle In) 20 Kettlebell Snatches (anyway, 10 reps per arm)25 Goblet Squats30 Sit-ups x 12min AMRAP Rx- 70/53, GHDsScaled 1/ Masters -53/35Scaled 2- 35/18 or DB Alt. Snatches (25/15), Ait Squats, 20 sit-ups Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double Trouble) Team of 2-Run 800m (4min Cap) while Partner does 160 Double -unders, then switchThenRun 800m While Partner does 80 Sit-ups , then switchThenRun 800m While Partner does 40 Box Jump’s, then switchThenRun 800m While Partner does 8 Rope Climbs (or 40 V-rows) L1 (Rx)- run 800m,...Read More
WORKOUT OF THE DAY STRENGTH:Dips- 2 sets of Max Effort Reps on 2mins, then @min 4, 3-5 Ring Dips at a 3-3-3 Tempo for another 6 sets (10-12mins)3-3-3 Tempo = 3 secs down, 3 secs at bottom, 3 secs at top. Or Bench Press 5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across, goal is old 5rm...Read More
WORKOUT OF THE DAY STRENGTH: Snatch Complex (all squats)-Hi hang Snatch (pockets)Hang Snatch (@ knees)FloorBuild over 7 sets Or Overhead Squat5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across)-Goal is old 5rm score from week 1 testing for 4 working sets WOD: (Mix it up.) 6/3 Bar M-ups12 Power Snatches18 Back Squats 12min AMRAP L1 (Rx)- 95/65L2(Scaled)-12...Read More
WORKOUT OF THE DAY STRENGTH: Barbell rear stepping lunge10.10.10.10.10.10. w/ 15 Hollow Rocks between each set WOD:(It’s ON!!) On 4 Minutes x 5 rds15 KBs15 Wall BallsRow 15/12 cals -record splits for each interval, first interval should not take over 2:30, if so cut back reps/ cals. 20mins L1 (Rx)- 80/62, 30/20, 15/12 cals:L2 (Scaled)-...Read More
