Category Archives: WOD

STRENGTH Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 WORKOUT FOR TIME 5 ROUNDS 8 Hang Squat Cleans (115/75) 8 Burpees -Rest 2:00- 1 ROUND 16 Hang Squat Cleans 16 Burpees

SKILL ON A 8:00 RUNNING CLOCK… KB Snatch Progression into… ON A 8:00 RUNNING CLOCK… J-Technique Review Rope Climb WORKOUT AMRAP x 8 MINUTES 15/12 Cal Bike 2 Rope Climbs 10 Alt. KB/DB Snatch (53/35) -Rest 1:00- AMRAP x 8 MINUTES 15/12 Cal Bike 2 Rope Climbs 10 Alt. KB Snatch

STRENGTH Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep WORKOUT 2 SETS AMRAP x 3 MINUTES Max Wall Balls (20/14) -Rest :30- AMRAP x 2 MINUTES Max Russian KB Swings (70/53) -Rest :30- AMRAP x 1 MINUTE Max KB Goblet Squats -Rest 2:00 b/t Sets-

STRENGTH Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep WORKOUT 4 SETS AMRAP x 4 MINUTES 4 Box Jump Overs (24/20) 2 Strict HSPU 4 Kipping HSPU 100m Run -Rest 1:00 b/t Sets- *Pick up where you left off

SKILL EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar Muscle-Up Practice** WORKOUT 5 ROUNDS FOR TIME 7 Bar Muscle-Ups 30 Air Squats* 49 Double Unders *14 Alt. Pistols Optional

STRENGTH Deadlift 1×5 @ 60%* 1×5 @ 70% 1×5 @ 80% BENCHMARK WORKOUT “GRACE” FOR TIME 30 Clean & Jerks (135/95)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. WORKOUT ON A 15:00 RUNNING CLOCK… 5 SETS 3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift) 6 Box Jumps (30/24) -Rest 0:30 b/t Sets- Then… AMRAP in Time […]

WORKOUT 4 SETS FOR QUALITY 4/4 DB Turkish Get-Ups 1:00 Max Alt. DB Slides -Rest as needed b/t Sets- Then Into… 4 SETS FOR QUALITY 15 DB Floor Press 1:00 Glute Bridge Floor Press Hold -Rest as needed b/t Sets-

HERO WORKOUT “HOTSHOTS 19” 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-Ups 400m Run

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. WORKOUT EVERY 2:30 x 6 SETS 15 Burpee to Target 12 Push Press (115/75) -No Additional Rest b/t Sets-

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks. WORKOUT EMOM x 12 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 25 Sit-Ups MIN 3 – Max Russian KB Swing (70/53)

STRENGTH Tempo Back Squat 5×3 @ (31X1) WORKOUT 5 ROUNDS FOR TIME 15 Thrusters (75/55) 5 Ring Muscle-Ups