A. Warm up B. 15 Min. AMRAP 9 Pull ups b 7 Ring dips 5 Box Jumps C. For time 100 Push ups 200 Sit ups 300 Air Squats D. 500 Meter Row Rx Program Tempo Back Squat 10 x 50% 3210 10 x 60% 3210 5 x 75% 3110 5 x 80% 5 x 85% Barbell curls x 20 …
Thursday 01/18
A. Warm up B. Strict Press (+10lb then cal.) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Lateral sidebends or hanging sidebends x15 per C. 15 Min. AMRAP 6 Cleans Unbroken (Squat ) Penalty: 5 Strict pull ups 9 Front Rack Lunges 36 Double unders D. 5 Min. EMOM 50 Double unders or …
Wednesday 01/16
A. Warm up B. Front Squats Tempo 10 x 50% 3210 10 x 60% 3210 5 x 75% 3110 5 x 80% 5 x 85% Tricep Extensions x 20 C. 15 Muscle ups 30 Push press 70/100# 1000 Meter Run|Row|Bike 30 Push Press 15 Muscle ups D. 30 Box Jump Burpees E. 5 Min. Stretch on own Rx Program Strict …
Tuesday 01/16
A. Warm up B. Partner Wod 15 Min. AMRAP 20 Pull ups 70 Double unders C. 31 Min. EMOM E: 10 Burpees O: 11 Cal Row|Bike|40 Double unders (Pick one or switch) D. 40 Hanging Leg Raises Rx Program: Deadlift w/ hold at top 13 Chin ups 10 Min. Work up to heavy Hang clean 4000 Meter row 90 American …
Monday 01/15
Coaches Warm up Deadlift 10 x 50% 1 sec. hold 10 x 60% 1 sec. hold 5 x 75% 1 sec. hold 5 x 80% 5 x 85% Bicep curls x24 (light) MLK a la FOGO 100 Wall balls 75 Russian KB Swings 50 Burpees 25 Thrusters 65/95# 100 Double unders 1000 Meter row Rx Program Bench Press 12 GHD …
Friday 01/12
A. Coaches Warm up B. 50 Double Arm Rope Slams 1 Mile Sandbag Run 50 Double Arm Rope Slams C. 14 Min. EMOM E. 15 Cal Row O: 35 Double under unbroken (if not unbroken, penalty 4 Burpees) D. 50 GHD Sit ups Rx Program: Front Squats 10 x 50% w/ 2 sec. 10 x 60% w/ 2 sec. 5 …
Thursday 01/11
A. Coaches Warm up B. Strict Press (+ 10lb, then %) 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Hanging Serratus Crunch x 10 per C. 12 Min. EMOM E: 3 Back Squats @85% + 2 DB Snatches 45/70# O: 3 Deadlift @80% + 50 Meter Sprint D. 400 Meter DB O/H Carry …
Wednesday 01/10
A. Warm up B. Front Squats w/ Pause 10 x 50% w/ 2 sec. 10 x 60% w/ 2 sec. 5 x 75% w/ 2 sec. 3 x 85% 1++ x 95% Tricep Extensions x 10 (Heavy) C. 15 Min. AMRAP 30 Wall Balls 3 Snatch @85% 30 Sandball Slams 6 Clean & Jerks 30 Alt. rope slams D. 5 …
Tuesday 01/08
A. Warm up B. Deadlift w/ Deficit 10 x 50% w/ Deficit 10 x 60% w/ Deficit 5 x 75% w/ Deficit 3 x 85% 1++ x 95% Bicep curls w/ barbell x 8 (Heavy 65/95# or more) C. 3 Rounds 55 Double unders 3 Cleans (Squat) @85% 6 Deadlifts 500 Meter Sandbag run 60/100# D. 15 Cal Row|Bike Rx …
Monday 01/08
Warm up 45 Min. Running clock 3 Rounds each, for time 9 Weighted pull ups 25/45# 6 Pistol Squats w/kb 20/35# rest 2 min. then, 9 Deficit HSPU w/ med ball 14/20# 6 Max Height Box Jumps rest 2 Min., then 9 Strict T2B 6 Strict Muscle ups (or Unbroken MU’s, scale to ability) 500 Meter Row for time then, …