WOD

Strength: E2MOM x 5 + 1 Back Squat 5 reps @31X1 tempo Final set – Max Reps in :40 at ~50% of (first week’s) final set Workout: “The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double-Unders 1 minute rest Track total calories plus reps
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Workout: EMOM 24 1- 6 Touch-and-Go Clean and Jerks (75/115#) 2- :30 Forearm Plank 3- 6 Hang Power Snatches (75/115#) 4- 12 Controlled Banded Pull-Aparts
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Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Practice rebounding Complete 4 V-Ups and 4 Box Jumps between rounds. Workout: AMRAP 8 6 Tall Box Jumps (24/30″) 8 Toes-to-Bar 10 Double-DB Push Press (20/35#) Rest 3:00 AMRAP 8 6 Single-Arm Alternating Devil’s Press (3/3) 8 Hand-Release Push-Ups 10 Double-DB Deadlifts (20/35#)
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Strength: 12 minutes to complete 5 sets of: 5 Deadlifts Complete 10 “Straight-Legged” Box Jumps between rounds Workout: AMRAP 12 6 Burpee Box Jumps (20/24″) 12 Front Squats (65/95#) Wall Climbs (increasing by one each round – 3 count pause at each inversion)
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Strength: EMOM 10 1- :40 Heavy Sandbag/Slam Ball Hold 2- :40 Mixed-Grip DB/KB Carry (preferred = one hand overhead, one hand at sides) Workout: Cardio Party 7:30 Bike/Row Rest 3:00 7:30 Row/Bike Track Total combined Calories
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