WOD

pinwheel

Date: Tuesday, August 13 Warm-Up & Mobility: coaches choice Skill: none Strength: 5x 3 Push Press (Work to a Heavy Triple) Super Set: 5/5 Bodyweight Reverse Deficit Lunge (Hold DBs of desired) Conditioning: “Pinwheel” EMOM16 Station 1 - 45 second Cal Row Station 2 - 45 second Strict HSPU or  [...]

body work

Date: Saturday, August 10 Warm-Up & Mobility: coaches choice Skill: none Strength: 3x30 Dimel Deadlifts (The Last 10 Reps should be challenging) Super Set: none Conditioning: “Body Work” In Teams for 2.  Run Together and Split the Barbell Work 200M Run 60 Barbell Shoulder Press 35/65 200M Run 60 Barbell [...]

a time for everything

Date: Friday, August 9 Warm-Up & Mobility: coaches choice Skill: none Strength: 3x10 Tempo Floor Press 21X1 Super Set: 100ft sled drag  Conditioning: “A Time For Everything” 3 Rounds not for time 30 DB Snatch (from the floor alternating hands each rep) (15/25/45) 30 Hollow Rocks 30 DB Box Step [...]

you see me now

Date: Thursday, August 8 Warm-Up & Mobility: coaches choice Skill: none Strength:  4/4 Weighted Split Squats 30X1 Immediately followed by  12 Dynamic Jumping Bulgarian Split Squats Super Set: none Conditioning: ‘You See Me Now” For Time: 1000M Row 20 Hurdle Burpees H-Burpees to a box 40 Barbell Thrusters 45/25 (DBs [...]

blue light special

Date: Wednesday, August 7 Warm-Up & Mobility: coaches choice Skill: Pull-up Progressions *Strict  Strength: None Super Set: none Conditioning: “Blue Light Special” Every 5 Minutes for 30 Minutes 300M Run 8 Ring Rows/Pull Ups 12 Butterfly Sit-Ups/T2B 16 Push Ups Guide: Rest about 2 min per round. Work as fast [...]

uptick

Date: Tuesday, August 6 Warm-Up & Mobility: coaches choice Skill: none Strength: Back Squat 5-3-3-1-1-1-1 Work to a 1RM. Record result we will be working off your 1RM for the next few months. Super Set: None Conditioning: “Uptick” 3 Cycles - 5 Minute AMRAP, Rest 1 min after each AMRAP  [...]

more than this

Date: Monday, Aug. 5th Warm-Up & Mobility: coaches choice Skill: None Strength:  Push Press 3x3 Push Jerk  3x2 Split Jerk 3x1 *Increase weight based on feel  Super Set: none Conditioning: “More Than This” 4 Rounds for Time 400 M Run 10 Single Arm DB Push Press R 25/45 (Hold 2 [...]

meet me in the middle

Date: Saturday, August 3 Warm-Up & Mobility: coaches choice Conditioning: “Meet Me in the Middle” 3 Rounds Partner Wod in teams of 2  Split work on the row and the Jumping Pull-Ups Round 1  60/80 Cal Row 40 Partner Burpees (in sync) 40 Jumping Pull-Ups Round 2 60/80 Cal Row [...]

pickle on the side

Date: Friday, August 2nd Warm-Up & Mobility: coaches choice Skill: none Strength: Bench Press Narrow Grip 5-5-3-3-3 Increasing Super Set: 4/4 Goblet Hold Rear Elevated Single Leg Squat Conditioning: ‘Pickle on the Side” AMRAP 12 2 Rope Climbs/ 5 banded chin-ups/ 8 ring rows 200 M Run 20 Butterfly Sit-Ups [...]

pulling g’s

Date: Thursday, August 1st Warm-Up & Mobility: coaches choice Skill: none Strength: Power Clean 1RM Sets will go 3-3-2-2-1+ (Rest 2 minutes between sets) Technique Option 8-10 sets or 2-3 reps adding weight as form permits Conditioning:  “Pulling Gs”   AMRAP6 for rounds + reps 10 Clusters 65/95/115 (Modify with [...]