Category Archives: WOD

WORKOUT (14 min) “23.1” 14 min AMRAP 60 cal row 50 toes to bar 40 wall-ball 30 clean 20 ring muscle-up (Score: Reps)

WORKOUT (15 min) 15 min EMOM: Min 1: 5-10 seated Arnold press (athlete’s choice) Min 2: 15-20 Russian KB swing (35/26) Min 3: :45 sec bike (Score: Arnold press weight) ACCESSORY (12 min) 12 min EMOM: Min 1: couch stretch Min 2: foam roll something Min 3: ankle/hip mobility Min 4: child’s pose (For Quality: […]

SKILL (10 min) Burpee practice Then… For time: 15 bar facing burpee (Score: Time) WORKOUT (15 min) 2 rounds of… 6 min AMRAP: 100m run 6 bar facing burpee 12 hang power clean (75/55) *2 min rest between AMRAPs *start back from the top for 2nd AMRAP (Score: Lowest Round/Reps of the 2 AMRAPs)

STRENGTH (9 min) Every :90 sec for 6 sets: 1 snatch deadlift + 1 snatch pull + 1 power snatch *aim for 65% across all sets (Score: Weight) WORKOUT (15 min) For time: 5 power snatch (155/105) 500/400m row 1 min plank hold 10 power snatch (135/95) 500/400m row 1 min plank hold 15 power […]

STRENGTH (8 min) Every :45 sec for 10 sets: 2 front squat *aim for 65% across all sets (Score: Weight) WORKOUT (16 min) “Jonathan Ielpi” 2 rounds for time: 44 push press (65/45 lb) 22 wall ball (20/14 lb) 11 pull-ups 11 hand release push-ups *16 min cap (Score: Time) This hero workout is dedicated […]

STRENGTH (14 min) 14 minutes to build to… Heavy 5-rep push press (Score: Weight) WORKOUT (14 min) 14 min AMRAP: 1 ring muscle-up 7 devil’s press (2x 35/20) 7 DB thruster (2x 35/20) Then… 2 ring muscle-up 7 devil’s press (2x 35/20) 7 DB thruster (2x 35/20) …3/7/7, 4/7/7, 5/7/7, etc. (Score: Rounds/Reps)

SKILL (10 min) Wall/handstand walk practice WORKOUT (15 min) 4 rounds of… 3 min AMRAP*: 3 inverted burpee 6 box jump (30/24) 9 cal bike *1 min rest after each AMRAP *pick up where left off for each AMRAP (Score: Rounds/Reps)

WORKOUT (15 min) 15 min AMRAP:200m run20 KB suitcase walking lunge (1x 53/35)20 sit-up10 American KB swing (Score: Rounds/Reps)  

STRENGTH (16 min) 16 min to build to heavy complex… 1 power snatch + 1 hang power snatch + 1 overhead squat (Score: Weight) WORKOUT (10 min) “11.1” 10 min AMRAP: 30 double under 15 power snatch (75/55) (Score: Rounds/Reps)

STRENGTH (14 min) Every 2 min for 7 sets: 1 tempo/pause front squats (17×1) *aim for around 70-80%+ across all sets *7 sec pause in the bottom (Score: Weight) WORKOUT (9 min) For time… 60 wall ball (20/14) 30 pull-up 15 front squat (185/125) *RX+: heavy wall ball (25/20) and chest-to-bar pull-up *9 min cap […]

STRENGTH (12 min) Every :90 sec for 8 sets: 2 strict press *start around 50-60% of 1RM push press and build throughout (Score: Weight) WORKOUT (14 min) For time: 1000/800 meter row 50 ground to overhead (95/75) 50 handstand push-up *14 min cap (Score: Time)

WORKOUT (21 min) 21 min AMRAP: 7 strict pull-up 14 hang squat clean (75/55) 21 box climb over (24/20) 28 double under (Score: Rounds/Reps)