Category Archives: WOD

Strength 15:00 clock Build to 2RM Strict Press Workout EMOM x 15 minutes Min 1: 8-12 Strict Press (95/65) Min 2: 8-12 Power Snatches Min 3: 8-12 Burpees over Bar

WORKOUT 5 SETS 50Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35) :30 DBL KB Floor Press Hold :30 Walking Rest Between Sets

WORKOUT AMRAP x 20 MINUTES 4-6-8-10 and so on… Toes to Bar Alt. DB Hang Snatch (50/35) *12/10 Cal Bike After Each Full Set*

STRENGTH 5-5-5-5-5-5-5 Front Squat* *Start Light and Build to Heavy Set of 5 WORKOUT E2MOM x 12 MINUTES 200m Run Max Squat Cleans (185/135)

SKILL EMOM x 10 MINUTES MIN 1 – 10/8 Cal Row for Quality MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives WORKOUT 3 ROUNDS FOR TIME 10 Handstand Push-Ups 30 Slam Balls (30/20) 15 Handstand Push-Ups 25/20 Cal Row

STRENGTH ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into… ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch WORKOUT 4 SETS AMRAP x 3 MINUTES 3 Power Snatch (115/75) 3 Overhead Squats 3 Lateral Burpees Over Bar -Rest 1:00 b/t Sets-

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Power Snatch (Reps do not need to be TNG) WORKOUT “ISABEL” FOR TIME 30 Power Snatch (135/95)

WORKOUT EMOM x 30 MINUTE MIN 1 – :50 Max Cal Bike MIN 2 – :50 Max Hand Release Push-Ups MIN 3 – :50 Max Slam Ball Russian Twists MIN 4 – :50 Max Slam Balls MIN 5 – Rest

SKILL EVERY 2:00 FOR 5 SETS 2-4 Reps of Gymnastic Complex* 100m Jog *(1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up) WORKOUT AMRAP x 5 MINUTES 12 Pull-Ups 12 Box Jumps (20/16) 100m Run -Rest 1:00- AMRAP x 5 MINUTES 9 C2B Pull-Ups 9 […]

Strength On a 15:00 clock… Build to a heavy complex 1 Clean Deadlift + 1 Power Clean & Jerk Workout “The Cali Bear” Every :30 for 20 minutes 1 Power Clean & Jerk (225/155)

WORKOUT FOR TIME 100 DB Front Squats (50/35) *Every minute including at 0:00, perform 5 Burpees

WORKOUT “FRAN” 21-15-9 Thrusters (95/65) Pull Ups POST-WORKOUT STRENGTH 5×3 Thruster (Use Same Moderate-Heavy Load Across All Sets)