Category Archives: WOD

WORKOUT 4 SETS* 35/25 Cal Bike 12 Burpees -Rest 3:00 b/t Sets- *Suggested 3:00 Cap Each Set

SKILL EMOM x 10 MINUTES MIN 1 – 5-7 Hollow Body Strict Pull-Ups MIN 2 – 5 TNG Power Snatches* *Start moderate, build to moderate-heavy. All sets unbroken WORKOUT FOR TIME 21-15-9 Power Snatch (95/65) Pull-Ups

STRENGTH BACK SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Quality Reps! WORKOUT “TABATA” 8 SETS EACH (:20 on /:10 off) TABATA 1 – Max WB Front Squats (20/14) TABATA 2 – Max Push-Ups TABATA 3 – Max Wall Balls […]

STRENGTH DEADLIFT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Quality Reps! WORKOUT 3 ROUNDS FOR TIME 1000/800m Row 10 Front Rack Lunges (115/75) 20 Sumo DL High Pull 10 Front Rack Lunges

STRENGTH BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6 WORKOUT EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105) 2 Push Jerks 2 Front Squats *Complex must be completed without dropping the barbell. Rest remainder of each […]

STRENGTH STRICT PRESS 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. WORKOUT FOR TIME 75 DB Renegade Rows (50/35)* *Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and […]

BENCHMARK WORKOUT “HELEN” 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35) 12 Pull-ups

STRENGTH DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. WORKOUT 5 ROUNDS FOR TIME 12 Back Rack Lunges (115/75) 9 Thrusters 6 Burpees Over Bar

SKILL EMOM x 10 MINUTES Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice* Min 2 – :45 EZ Pace Row *Athlete Choice for practicing overhead strength and stability WORKOUT AMRAP x 16 MINUTES 300/200m Row 10 Handstand Push-Up 20 Alt. DB Snatch (50/35) 20 Wall Balls (20/14)

STRENGTH STRICT PRESS 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 6-8 WORKOUT AMRAP x 10 MINUTES* 2-4-6-8-10…etc Hang Power Snatch (95/65) *After every set perform 10 Slam Balls (20/10)

SKILL EMOM x 10 MINUTES Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups Min 2 – :45 EZ Bike WORKOUT 2 SETS ON A 10:00 RUNNING CLOCK… 5:00 of “CINDY”* 5:00 Max Cal Bike -Rest 2:00 b/t Sets- *”CINDY” is… AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats. […]

STRENGTH BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. WORKOUT “CALIFORNIA LOVE” FOR TIME 30 Squat Clean & Jerk* (155/105) *Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after […]