WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Squat (531 Program) Recovery Week… 1 x 5 @ 100# 1 x 5 @ 125# 1 x 5 @ 150# MetCon: 3 Rounds No Time… 5 Overhead Squats @ 65# 10 Knees to Elbows 15…
WOD Type: “MetCon & Technique Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: AMRAP in 12 Minutes of… 1 Minute of 95# Power Snatch 1 Minute of GHD’s 2 Minutes of 95# Power Snatch 2 Minutes of GHD’s 3 Minutes of 95#…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Bench Press (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x 8 @ 220# MetCon: Grace For Time… 30 Clean & Jerk @ 135# Time: 9:24…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Deadlift (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 195# 1 x 3 @ 220# 1 x 10 @ 250# MetCon: EMOTM in 20 Minutes of… 2 Snatch @ 95# Total Reps: 40…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Military Press (531 Program) WU 1 x 10 @ 75# 1 x 5 @ 95# 1 x 3 @ 110# 1 x 10 @ 120# MetCon: AMRAP in 15 Minutes of… 12 Pull-Ups 12 Push Press…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Squat (531 Program) WU 1 x 10 @ 135# 1 x 5 @ 170# 1 x 3 @ 195# 1 x 12 @ 220# MetCon: AMRAP in 15 Minutes of… 7 Power Snatch @…
WOD Type: “MetCon & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 5 Rounds for Time of… 3 Overhead Squats @ 75# 6 Toes to Bar 9 Dumbbell Squat Cleans @ 30# (FatGripz) 12 Double Unders Time: 23:02 MetCon: 3 Rounds for Time…
WOD Type: “Strength & MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Deadlift (531 Program) WU 10 @ 135# 1 x 3 @ 190# 1 x 3 @ 215# 1 x 12 @ 245# MetCon: 7 Rounds for Time of… 5 Snatch @ 95# 10 Burpees…
WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch – 80% x 1 x 3 WU – PS x 1 x 5 @ 65# 1 x 3 @ 75# Clean & Jerk – 80%…
WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Pull – 3 x 3 1 @ 120# 3 @ 135# Clean & Jerk – 65%% x 3 + 1 x 4 4 Sets @ 135#…