Category

WOD
Workout: EMOM 32  Rotate between:9/6 Calories on Rower or Bike (Pick one and stick with it the entire workout)  30 Double-Unders (50 if you’re really good!) 15 Sit Ups  5 Muscle UpsĀ (Ring or Bar – reps each round should be completed in 2 sets maximum) – Modifications: 5 Pull-Ups/Ring Rows + 5 Banded Ring/Box Dips (full...
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Workout: For time: Row 1K (5:30 time cap) Rest 4  Run 1K (5:30 time cap) Rest 4 75 Burpees (5:30 time cap) Rest 4  50 Clean and Jerks 95/65 This workout should *not* be viewed as an active recovery day. The rest periods are designed to allow for athletes to have a long time between segments. That...
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Workout: 8 rounds of:Every 12 seconds for 5 rounds:2 Touch and Go Snatch @ 40%@ 1:00 Run 150m @ 3:00 Repeat Today starts our cycle of improving “Barbell Cycling” with Snatches. Make priority number one to ensure the second rep looks as close to the first as possible. The weight should be light enough to be able...
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Workout: 2 rounds for reps: AMRAP 2 Alternating Dumbbell Snatch Rest 2  AMRAP 2 Alternating Weighted Box Step UpRest 2  AMRAP 2 Goblet Squats Rest 2  AMRAP 2 Alternating Clean and Jerk  Rest 2  Track TOTAL REPS covered over all 8 round of work. Feel free to provide a more detailed breakdown in the comments section. Use the same...
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Workout: 6 rounds for reps:AMRAP 315 Box Jumps 30 Kettlebell Swings  On Rounds 1, 3, 5 Max-Effort Thrusters  On Rounds 2, 4, 6 Max-Effort Bar-Facing Burpees  Rest 2 mins between rounds At-Home Version: 6 rounds for reps:AMRAP 315 Step-Ups 30 Single-Arm DB/KB Swings  On Rounds 1, 3, 5 Max-Effort Single-Arm DB/KB Thrusters (switch hands whenever you’d like) On...
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Workout: 10 Rounds of:Every 6 seconds for 5 reps:1 Power Snatch @ 50% @:30 Run 150@ 3:00 Repeat  The goal is to move with solid technique with the barbell. Chest up and reset before every rep. This is final week of this variation of this workout. Next week we introduce “touch-and-go” reps. At-Home Version:Alternating DB Snatch reps...
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Workout #1: AMRAP 7  10 Overhead Squats 75/4550 Double-Unders Rest 3  Workout #2: AMRAP 7 10 Shoulder-to-Overhead 75/45 30 Lateral Bar Hops (every time you jump over the bar = 1)Rest 3 Workout #3: AMRAP 710 Power Cleans 75/45 5 Burpees  Goal is to use the same barbell/weight for each workout. Aim to complete the movements “unbroken” or in two...
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Skill Work: Handstand Push-Up Practice – 10 Minutes Beginner- Practice learning to get inverted/controlling negatives/timing of kip Advanced- 8 Minute EMOM of 40% of Max Rep HSPU Workout: For time:10 Alternating Turkish Get-Ups 25/3520 Pull-Ups 30 Kettlebell Swings  40 Wall Balls  500m Run  40 Wall Balls 30 Kettlebell Swings 20 Pull-Ups10 Alternating Turkish Get-Ups Here are some goals for...
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Workout #1: Every 90 seconds for 10 rounds:Run 150m  Aim to get ~:30 rest each interval. Shorten run distance if necessary. Track average split time. Workout #2: For time: 21-15-9 Deadlift (155/105) Toes to Bar Deadlift weight should be medium, not heavy.  Toes to Bar ideally in sets of 3-5. Prioritize proper deadlift technique for the workout…...
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Warm-Up: 10 reps of: Jumping Jacks, Neck Rolls, Arm Circles, Samson Stretch 8 reps of: Plank Kick Backs, Snatch Grip Deadlift, Push Press with 1 second pause, Air KB Swing 6 reps of: Burpees, High Hang Power Snatch, Dive Bombers, Russian KB Swing 4 reps of: Hollow to Arch Rolls, Power Snatch, Pike Push Ups,...
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