WOD

Refer A Friend

Invite A Friend To Check Us Out!
28
Dec

Tuesday 12/29

Strength:

EMOM 10

1 Squat Clean

1 Hang Squat Clean

1 Power Clean

1 Jerk @45%

Workout:

AMRAP 15
2 Alternating Dumbbell Snatch (50/35#)
2 Burpee Box Jump Overs (30/24″)
4 Alt DB Snatches
4 BBJOs
6 Alt DB Snatches
6 BBJOs
8 Alt Snatches, etc

27
Dec

Monday 12/28

Workout:

AMRAP 30
12 Power Cleans
9 Front Squats
6 Shoulder-to-Overhead
15/12 Calorie Row after each round

Increase weight after each 12-9-6 set
45/75
65/95
75/115
95/135
105/155
125/185

145/205

22
Dec

Wednesday 12/23

Strength:

EMOM 10 Back Squat

Athletes will start at 40% and increase by 5% each minute as you drop a rep. The final minute will be 1 rep at 85%.

Workout:

AMRAP 14

10 STOH 75/45

20 Lateral Hops

30 KBS 55/35

17
Dec

Friday 12/18

Strength:

Tabata

  • Slam Balls (aim to catch every rep, including the last one of each set, on the bounce)
  • Sit-Ups
  • Calories on Bike

Workout:

AMRAP 17
5 Pull-Ups/Ring Rows
10 Alternating DB Snatch (50/35lbs)
50 Double-Unders