Category Archives: WOD

STRENGTH 7-5-5-3 Push Jerk WORKOUT AMRAP x 14 MINUTES 3 Push Jerks (115/75)* 12 Alt. Back Rack Lunges 18 Up-Downs *Increase by 3 reps every Round

STRENGTH 7-5-5-3 Sumo Deadlifts After each set complete 10-12 Deadbugs + :20 Kip Swings. WORKOUT 4 ROUNDS FOR TIME 400m Run 20 Toes to Bar 15 Sumo Deadlifts (185/135)

12 Days of Christmas!  

STRENGTH ON AN 18:00 RUNNING CLOCK… Build to a 2-Rep Heavy Front Squat WORKOUT EVERY 2:00 x 6 ROUNDS* 100m Run 10 Back Squats (135/95) *Each Round Capped at 1:30 for the Run and Squats. At least :30 rest for all athletes before next round.  

STRENGTH ON A 18:00 RUNNING CLOCK… Build to a 2-Rep Heavy Power Clean WORKOUT 3 SETS* AMRAP x 3 MINUTES 3 Deadlifts (115/75) 6 Hang Power Cleans 9 Up-Downs -Rest 1:00 b/t Sets- *Pick up where you left off  

STRENGTH ON A 10:00 RUNNING CLOCK… Choose (1) Pull-Up option and complete 3 Sets: Pull-Up Options… Max Weighted Pull-Ups Max Strict Pull-Ups Max Banded Strict Pull-Ups WORKOUT AMRAP x 17 MINUTES 15/12 Cal Bike 20 Pull-Ups 15/12 Cal Bike 20 Hand Release Push-ups

STRENGTH ON AN 18:00 RUNNING CLOCK… Build to a 2-Rep Heavy Deadlift WORKOUT FOR TIME 2 ROUNDS 10 Deadlifts (225/155) 20 Alt. DB Hang Snatch (35/20) 30 Single Arm Alt. OH DB Lunges* Into… 2 ROUNDS 10 Deadlifts (155/105) 20 Alt. DB Hang Power Snatches (50/35) 30 Single Arm Alt. OH DB Lunges *Switch DB […]

STRENGTH 4-2-2-2* Front Squat WORKOUT 2 ROUNDS FOR TIME 35 Box Jump Overs (24/20) 20 Back Squats (135/95)

STRENGTH 10-8-6-4* Tempo Strict Press (31X1) *After each Set complete 15-20 Bent Over Reverse Flyes (Light). WORKOUT AMRAP x 17 MINUTES 15/12 Cal Row 50 Pike Shoulder Taps 15 Push Press (95/65) 50 Pike Shoulder Taps 15 Burpees 50′ Bear Crawl

STRENGTH 4-2-2-2* Deadlift WORKOUT FOR TIME* 80 Pull-Ups 100 DB Sumo Deadlifts (AHAP) 120 Sit-Ups *Partition Reps as Needed.

STRENGTH EVERY 3:00 x 4 SETS 10-12 DB Incline Bench Press (Heavy)* 15-20 Incline DB Flyes (Light) *Option to use Medball or Bench for incline. WORKOUT EMOM x 15 MINUTES MIN 1&2 – 400m Run MIN 3 – :50 Max DB Deficit Push-Ups

STRENGTH 4-2-2-2* Power Clean WORKOUT AMRAP x 10 MINUTES 8 Hang Power Cleans (95/65) 12 Up-Downs Over Barbell 16 Front Rack Lunges -Rest 2:00- AMRAP x 5 MINUTES 4 Hang Power Cleans 6 Up-Downs Over Barbell 8 Front Rack Lunges