Monday: WOD: 10 Min- 5×5 Back Squat (70%) 1 set every other min rest 2 min then: 25′ Double DB Front Rack Lunge 5 Strict Pull Ups 5 Box Jumps 5 Strict HSPU 12 Min AMRAP Tuesday: WOD: Teams of 2 15 cycles ea of: 30 sec on/30 sec off- Row 1 min rest- at …
Monday: WOD: 5×5 Back Squat- 1 set every 2 min (65% of Heavy Single) rest 2 min then: 15/12 Calorie Row 15 Box Jumps 15 Deadlifts 5 Sets- 1 every 4 min Tuesday: WOD: Min 0-5-100 Double Unders; 20 Thursters Min 5-10- 90 Double Unders; 18 Thrusters Min 10-15- 80 Double Unders; 16 Thrusters Min …
Monday: WOD: 10 min to hit heavy single BS- rest 2 min then: 200/175 M Row- 5 Thrusters 400/300 M Row- 10 Thursters 600/500 M Row- 15 Thursters 800/650 M Row- 20 Thrusters for time Tuesday: WOD: 10 Min to Find Heavy Single Bench Press- Rest 2 min then: 5 Sets (1 every 4 min) …
Monday: WOD: Teams of 2(you go; I go) 50-40-30-20-10 Calorie Row- Guys 40-32-24-16-8 Calorie Row- Ladies For Time Tuesday: WOD: 10 MIN AMRAP OF: 12/9Calorie Ski; 12 HSPU; 12/9 Calorie Ski; 4 Power Cleans rest 4 min then 10 Min AMRAP of: 12/9 Calorie Ski; 12 TTB; 12/9 Calorie Ski; 4 Power Cleans for total …
Monday: WOD: 8 OHS; 8 St. HSPU 4R4T then: 12 Front Squats; 12 HSPU 4R4T Tuesday: WOD: Every 2 min 12/10 Calorie Row; 4 Power Cleans until 20 BMU or 30 Burpee Pull Ups are complete for time Wednesday: WOD: 60 Double Unders 2 Wall Walks (open standards) 7R4T Thursday: WOD: Teams of 2 Partner …
Monday: WOD: EMOM 10 Min- 2 Squat Clean & Jerks (70% of 1RM) rest 2 min then: 4 Rounds of: Min 1- Power Cleans Min 2- Double Unders Min 3- Situps Min 4- Rest score is total reps per round Tuesday: WOD: 10 Min to find 4 RM Back Squat – rest 2 min then: …
Monday: WOD: EMOM 10 Min- 3 Squat Snatch (70% of 1 RM) rest 2 mint then: TEAMS of 2: 15/12 Calorie Row 15 Push Ups (one rows-one does push ups- cannot switch until both have finished) 15 Min AMRAP- score is pushups Tuesday: WOD: 10 Min to find 6 RM Back Squat – rest 2 …
Monday: WOD: EMOM 3 min- 3 Reps Clean DL (90% of 1RM) rest 2 min 8 Min to find 3RM of Squat Clean- rest 2 min then: 21-15-9 Push Press; Pull Ups at min 10 then: 15-12-9 STOH; CTB Pull Ups Tuesday: WOD: 10 Min to find 8 RM Back Squat- rest 2 min then: …
Monday: WOD: EMOM-3 min- 3 sets of 3 Snatch Grip DL- rest 2 min 8 Min to find 3RM Hang Squat Snatch-rest 2 min at min 15 then: 2 Min AMRAP- 15 CTB then max reps of DU in remaining time Rest 2 min 2 MIN AMRAP- 19 Power Snatch then max burpees over bar …
Monday: WOD: 75 Air Squats 25 Alt. DB Snatches 75 Air Squats for time Tuesday: WOD: 75 DU 30 Pushups 5 Sets rest 1 min after each set Wednesday: WOD: 6 sets- 1 every 7 min Odds: 21/16 Calorie Ski; 6 BBJO 15/12 Calorie Ski; 6 BBJO 9/7 Calorie Ski; Even: 16/12 Calorie Row; 6 …