11/16
StrengthEMOM x 10 MinMin 1- 3 Power Clean + 5 Strict PressMin 2- AMRAP Pull Ups in 20 Seconds WOD5 Rounds For Time5 Box Jumps- 30″/ 24″10 Shoulder to Overhead- 95/ 6515 HR Push Ups
Read More »11/15
StrengthHang Power Snatch From Below the Knee- 3, 3, 2, 2, 1; Rest 1:30 WODFor Reps1 Min Max Double Unders1 Min Max Power Snatch- 75/ 451 Min Max Cal RowRest 1 Min x 3
Read More »11/14
Strength2 Squat Cleans + 5 Front Squats; Rest 2 Min x 4 WOD6 Rounds For Time6 Power Clean- 95/ 656 Thusters6 Barbell Burpees
Read More »Friday 11/11
StrengthBench Press- Build to a 1RM WODFor Time10 Knees to Elbows/ 1 KB Swing- 70,539 Knees to Elbows/ 2 KB Swing8 Knees to Elbows/ 3 KB Swing7 Knees to Elbows/ 4 KB Swing……Continue subtracting 1 Knees to Elbow and adding 1 KB Swing until you finish with 1 Knee to[…]
Read More »Thursday 11/10
StrengthSnatch 1.1.1; Rest 10 Sec/ Rest 1:30 x 4 WOD8 Min AMRAP6 Squat Snatch- 95lb/ 65lb12 Cal Row
Read More »Wednesday 11/9
StrengthDeadlift- 5, 4, 3, 5, 4, 3; Rest 1:30 WODFor Time21/ 15/ 9Deadlifts- 225/ 155Box Jumps- 30″/ 24″
Read More »Tuesday 11/8
StrengthBack Squat- Build to a 1RM WOD3 Rounds For Time50 Double Unders30 Thrusters- 45lb/ 25lb
Read More »Monday 11/7
Strength EMOM x 10 MinMin 1- 3 Power CleansMin 2- 30 Sec Handstand Push Ups WODFor Time21/ 15/ 9Power Clean- 135lb/ 95lbBurpees over the bar
Read More »Saturday 11/5
“The Filthy 50” For Time: 50 Box Jumps- 24″/ 20″ 50 Jumping Pull Ups 50 American KB Swings- 16kg/ 12kg 50 Walking Lunges 50 Knees to Elbows 50 Push Press- 45lb/ 25lb 50 Back Extensions or 50 Supermans 50 Wall Balls- 20lb/ 14lb to 10ft 50 Burpees 50[…]
Read More »Friday 11/4
Strength Bench Press- 3RM WOD 3 Rounds For Time 20 HR Push Ups 40 Squats 500M Row
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