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WOD – September 27, 2019 at 05:42AM

#WOD 9/27/19 A) 4 Sets Deadlift x 5 GHD Sit-up x 10 B) “Build” 5 Rounds of: AMRAP3 3 Power Cleans (135/95 lbs) 6 Med Ball Slams (25/15 lbs) 9 Air Squats *rest 1 minute “Burn” 5 Rounds AMRAP3 9 Med Ball Cleans (25/15 lbs) 9 Med Ball Slams 9 Broad Jumps (6/4 feet) *rest […]

WOD – September 25, 2019 at 11:42PM

#WOD 9/26/19 A) “Build” 5 Sets Strict Press x 3 Weighted Ring Dip x 3 “Burn” EMOM15 Shoot Throughs x 45 seconds Side Plank (left) x 45 seconds Side Plank (right) x 45 seconds B) “Build” 27-21-15-9 Reps for time of: Push Press (95/65 lbs) Hand Release Pushups *200 meter Farmers Carry after every round […]

WOD – September 25, 2019 at 12:29AM

#WOD 9/26/19 10-15 minutes on skill work of your choice. Pick 2-3 movements to work on from any modality and rotate through your chosen stations, spending 1-2 minutes at each one. Complete 3 Sets. (Examples: Double Unders, Handstands/HSPU, butterfly/kipping pull-ups..) Then… AMRAP30 25 foot Shuttle Run x 20 Single Arm KB Front Rack Walking Lunges […]

WOD – September 23, 2019 at 11:06PM

#WOD 9/24/19 A) 5 Sets Barbell Glute Bridge x 6 GHD Oblique Twist x 5/5 B) “Build” 5 Rounds for time: 45 Double Unders 10 Power Cleans (115/75 lbs) 10 Burpee Box Jump Overs (24/20”) “Burn” 5 Rounds for time: 45 Double Unders 15 Slam Balls (30/20 lbs) 10 Burpee Box Jump Overs

WOD – September 22, 2019 at 11:32PM

#WOD 9/23/19 A) “Build” 4 Sets Bench Press x 8 Archer Ring Row x 6/6 “Burn” EMOM15 Min 1. 100 meter Run Min 2. Alternating Med Ball Pushup x 40 sec Min 3. Alternating Archer Ring Row x 40 sec B) “Build” For time: 100 Overhead Squats 50 Pull-ups *10/8 Calorie Bike every time you […]

WOD – September 19, 2019 at 12:42AM

#WOD 9/19/19 A) Every 90 seconds for 8 Rounds: Romanian Deadlift x 7 Barbell Bent over Row x 7 (Can substitute same movements with KB) B) 7 Rounds for time: Sumo Deadlift High Pull x 7 (95/65 lbs or 24/16 kg) Ring Dip x 8 Box Jump Overs x 9 (24/20 inch)

WOD – September 18, 2019 at 01:46AM

#WOD 9/18/19 A) 5 Sets Single arm KB Z Press x 6/6 Weighted Box Step Up x 4/4 B) 4 Rounds for Max Reps: Kettle bell Clean & Jerk x 1 minute (24/16 kg) V-Up x 1 minute Bumper Plate Overhead Alt Lunges x 1 minute (45/35 lbs) Calorie Bike x 1 minute Rest x […]

WOD – September 17, 2019 at 12:05AM

#WOD 9/17/19 A) Every 90 seconds for 12 Rounds: 1. Tempo Pushup x 15 (@ 1111) 2. 30 foot Farmers Carry x 12 3. 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts) B) “Build” AMRAP14 Front Squat x 7 (135/85 lbs) Burpee over Barbell x 14 Double Unders x 28 “Burn” AMRAP14 […]