WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Front Squats 4 @ 135# 4 @ 145# 4 @ 155# 4 @ 165# EMOM: 10 Minutes of… (Speed Work) 4 Front Squat @ 135# MetCon: 10 Minute AMRAP of… 10 Left DB Snatch @ 25# 10 Right DB Snatch @…
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Power Clean 4 @ 95# 4 @ 105# 4 @ 115# 4 @ 125# EMOM: 10 Minutes of… (Speed Work) 4 Power Clean @ 95# MetCon: 10 Minute AMRAP of… 5 Thruster @ 95# 7 Box Jumps @ 20″ 9 AbMat…
WOD Type: “Strength & Speed Work” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Snatch 3 @ 55# 3 @ 65# 3 @ 75# 3 @ 85# EMOM: 10 Minutes of… (Speed Work) 3 Snatch @ 45# Bar More Work: Single Arm Kettlebell Work 3 x 5 KB Press @ 43# 3 x 5…
WOD Type: “Double Day” WOD Warm-Up: Leg / Shoulder Mobility Morning WOD Particulars: MetCon: Kettlebell Swings 3 x 10 @ 43# Afternoon WOD Particulars: Strength: Overhead Squats 3 @ 65# 3 @ 75# 3 @ 85# 3 @ 95# EMOM: 10 Minutes of… (Speed Work) 3 OHS @ 65# Today’s WOD was just putting in…
WOD Type: “Hill Repeats on Foot” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Aerobic Conditioning: Hill Climbs 3 Rounds @ 300′ each Today’s WOD was just putting in some work! I hurt my shoulder on Thursday’s workout last week and haven’t been able to hardly lift my arm up. I remained active, but nothing…
WOD Type: “Strength & EMOM” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Power Cleans 4 @ 90# 4 @ 104# 4 @ 112# 4 @ 126# EMOM: 10 Minutes of… (Speed Work) 4 Power Cleans @ 90# Today’s WOD was just putting in the work! I wanted to make sure I at least…
WOD Type: “Strength & MetCon” WOD Warm-Up: AM – Leg / Shoulder Mobility PM – Leg / Shoulder Mobility WOD Particulars: AM MetCon: 3 Rounds of 5 KB Snatch @ 43# Strength: Deadlift 3 @ 192# 3 @ 220# 3 @ 235# 3 @ 247# MetCon: 10 Minute AMRAP of… 4 OHS @ 75# 9…
WOD Type: “Practice Session” WOD Warm-Up: 10 Minute Leg / Shoulder Mobility & Warm-Up 5 Minute Roll-Out WOD Particulars: Primary Session: Overhead Squat 5 x 3 @ 65# EMOM: N/A Secondary Session: 3 Farmer Carries 100′ @ 43# Double Kettle Bells 3 x 3 Handstand Push-Ups 30 Second Hold Planks 3 x 10 Ab Mat…
WOD Type: “Strength & MetCon” WOD Warm-Up: 10 Minute Leg / Shoulder Mobility & Warm-Up WOD Particulars: Strength: Deadlift 4 @ 185# 4 @ 205# 4 @ 225# 4 @ 245# EMOM: 10 Minutes 4 @ 185# MetCon: 10 Minute AMRAP of… 6 Lunges Each Leg @ 45# Plate 9 Toes To Bar (T2B) 15 Double Unders Today’s WOD was pretty intense. Deadlifts always destroy…
WOD Type: “Strength & MetCon” WOD Warm-Up: Leg / Shoulder Mobility WOD Particulars: Strength: Strict Press 4 @ 95# 4 @ 105# 4 @ 115# 4 @ 125# EMOM: 10 Minutes 4 @ 95# MetCon: 3 Rounds of… 9 Burpees 15 KB Swings @ 45# 21 Double Unders Today’s WOD was day two towards starting the year off right! With posting to the…