Category Archives: WOD

WORKOUT “TABATA” 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – Hand Release Push-Ups Tabata 2 – Sit-Ups Tabata 3 – Russian KB Swings (70/53) Tabata 4 – Cal Bike -Rest 1:00 b/t Tabatas-

STRENGTH 1. Tempo Snatch Deadlift 3×3 @ (2121) 2. TNG Power Snatch 2×5* WORKOUT FOR TIME 20 Power Snatch (95/65) 400m Run 20 Power Snatch

WORKOUT 2 SETS* AMRAP x 10 MINUTES 2-4-6-8-10…etc Box Jump Overs (24/20) Alt. Pistols Pull-Ups -Rest 2:00 b/t Sets-

STRENGTH Tempo Strict Press 5×3 @ (31X1)* WORKOUT EMOM x 10 MINUTES MIN 1 – 14 DB Push Press (50/35) MIN 2 – 7 DB Renegade Rows* -Rest 1:00- AMRAP x 4 MINUTES 4 Up-Downs 4 DB Push Press

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Push Jerk + 1 Split Jerk WORKOUT FOR TIME 50-50-50-50 Double Unders 40-30-20-10 Cal Row 10-10-10-10 Push Jerk (155/105)

WORKOUT EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull MIN 2 – 8/8 Reverse DB Lunges (50/35) MIN 3 – :50 Static Hold w/ Weight MIN 4 – :50 Static Hold Body Only

STRENGTH 5×3 Back Squat* *Superset each Set with 10 Perfect Hollow Rocks WORKOUT FOR TIME* 20-15-10-15-20 Hang Power Clean (95/65) Back Squat *Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist. ORRRRR…. Brittany’s Birthday Wish WOD 150 Wall […]

WORKOUT AMRAP x 25 MINUTES 25/20 Cal Bike 25 Hand Release Push-Ups 25 Box Jump Overs (24/20)

SKILL EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up MIN 2 – 5 Tempo Deadlift (21X1) BENCHMARK WORKOUT “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125) 400m Run

SKILL 5 SETS FOR QUALITY* 3 Kip Swings 2 Hips to Rings 1 Ring Muscle-Up WORKOUT FOR TIME 10 Ring Muscle-Ups 20 Push Press (135/95) 30 Up-Downs 40 Sit-Ups 15 Ring Muscle-Ups 30 Push Press 45 Up-Downs 60 Sit-Ups

WORKOUT 2 SETS FOR QUALITY* 500/400m Row 12/12 DB/KB SA Supported Tempo Bent Over Row (31X0) 3/3 DB/KB Windmills Immediately Into… 2 SETS FOR QUALITY* 500/400m Row 25 Russian DB/KB Swings 1:00 Bar Hang

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* WORKOUT AMRAP x 10 MINUTES 10-8-6-4-2* Thruster (95/65) Burpee Box Jump (24/20) *If round of 2/2 is completed, start back at 10/10