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 score for 4 working sets).” WOD: (Run, Press, Lift) 400m SB Run40 DB Chest Press40 DB Deadlifts300m SB Run30 DB Chest Press30 DB DLs200m SB Run20 DB Chest Press20 DB DLs L1 (RX)- 60/40, runL2(Scaled)- 40/30, 300/200/150m runL3- 25/15, row same meters 20minsRead 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 TTBs, 75/55L3(Scaled)- 12 Knee raises, 55/25Read 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)- 70/53, 20/14, 12/10 calsL3 (Scaled)- 44/25, 14/10, Bike or Run Bike Conversion= 15/12, 12/10, 10/8 cals depending on person.Read more

  WORKOUT OF THE DAY STRENGTH:Jerk Complex-3 Push Press2 Power Jerks1 Split Jerk building over 7 sets Or Strict Press 5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across)-Goal is old 5rm score from week 1 testing for 4 working sets”   WOD: (Push the limits.) 18-15-12-9Push JerkPull-upRun 200m after each round L1 (RX)- 115/80, CTBsL2 (Scaled)- 95/65, BWL3 (Scaled)- 65/35, Jumping 150m Run 15min CAPRead more

WORKOUT OF THE DAY STRENGTH: Clean Complex (all squats)-Hi hang Clean (pockets)Hang Clean (@ knees)FloorBuild over 7 sets Or Front Squat 5.5.5.5.5.5.5(3 warm-up sets, 4 sets across)-Goal is old 5rm score for 4 working sets WOD: (Let’s get it!) 5 Hang Power Cleans7 Front Squats9 Burpees 11min AMRAP L1(Rx)- 205/ 145L2 (Scaled)- 155/105L3- 65/45 11minsRead more