WOD

toxic masculinity

Date: Thursday, June 6th Warm-Up & Mobility: coaches choice Skill:  8-10 KB Long Cycle Clean and Press EMOM for 5 Minutes Strength: 5 Sets - Barbell Good Mornings 6 Reps Super Set:  12 Banded Pull-downs Conditioning: “Toxic Masculinity” Every 3:30 for 14 min:( 4 rounds) Row 25/30 cal 5 Manmakers [...]

fire fly

Date: Wednesday, June 5th Warm-Up & Mobility: coaches choice Skill: Tabata Crunches Strength: 3 sets: Max effort bar hang Rest :90 between efforts Conditioning: “Fire Fly” :30/:30 Work/Rest Intervals for 30 Minutes.  Start at any station - Work in numerical order and rest every 5th minute. Sled Push 45/90/135 Banded [...]

soups on

Date: Tuesday, June 4th Warm-Up & Mobility: coaches choice Skill:  none Strength: Bench Press 10-8-6  Warm up to approx. 70% of 1RM.  Increase weight each set and go for max reps up to 10 reps on the final set. Super Set: Six Single leg sandbag glute bridge.  6 per side. [...]

rocket man

Date: Monday, June 3rd Warm-Up & Mobility: coaches choice Skill: None Strength: 5 minute front squat warm-up.  Warm up to 60% of 1RM. Strength 1: Min 1-10 Start a 24 minute clock and perform 2 Front Squats E2MOM for the first 10 minutes.  (From the Rack) Add weight as desired. [...]

redundancy

Date: Saturday, June 1st Warm-Up & Mobility: coaches choice Skill: none Strength: none Super Set: none Conditioning: For Time: “Redundancy” For Time: 400M Run 50 KB Long Cycle Clean and Press 26/35/53 (switch arms as desired) 400M Run 50 Box Jump Overs 12/20/24 400M Run 50 Push Ups 400M Run [...]

boy wonder

Date: Friday, May 31st Warm-Up & Mobility: coaches choice Skill: none Strength: Towel Bench Press 5-4-3-2-1 Warm up to approx. 70% of 1RM. Increase weight each set and go for max reps up to 10 on the final set. Super Set: none Conditioning: “Boy Wonder” For Time: 2 rounds 8 Scotty [...]

tramp stamp

Date: Thursday, May 30th Warm-Up & Mobility: coaches choice Skill: none Strength: EMOM Complete 1 Rep.  Clock should run from 0:00 to 15:00.  Add weight as desired. Min 1-5, Hang Power Clean from the hip Min 6-10, Hang Power Clean from above knee Min 11-15, Power Clean (Floor) Strength: Super [...]

jump start

Date: Wednesday, May 29th Warm-Up & Mobility: coaches choice Skill Warm Up: 5 Arch/Hollow swings every :30sec for three rounds. Strength: Bench Press 5-4-3-2-1. Warm up to approx. 70% of 1RM. Increase weight each set and go for max reps up to 10 on the final set. Super Set: None [...]

worm burner

Date: Tuesday, May 28th Warm-Up & Mobility: coaches choice Skill: Agility ladder Strength: Back Squat 4 x 3, then 3 x 1 *Warm up to approx. 70% of 1RM for the first set..  Add each additional set based on how it feels. Super Set: Rollback tricep ext.   Conditioning:  “Worm [...]

murph

Memorial Day workout. Heats at 8:00, 8:45, 9:30 and 10:15am.  Complete workout with a partner or tackle it alone.