Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to …
Category Archives: Upcoming WOD Previews
Monday 02.19.24
Warm-Up A) 1 Round: 400m Row 200m Run 10 Calorie Bike B) 3 Rounds: 10 Kettlebell Swings 10 Air Squats 10 Dumbbell Deadlifts Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip Objective: build to an RPE of 8 for 5 repetitions in the …
Sunday 02.18.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip …
Saturday 02.17.24
Warm-Up A) 2 Rounds: 200m Row 8 American Swings 8 Dumbbell Snatches 8 Sit-Ups B) 3 rounds: 6 Snatch Grip RDL, with an empty bar 6 Hang Power Snatch, with an empty bar 6 Jumping Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Friday 02.16.24
Warm-Up A) 3 rounds: 20 seconds work /10 seconds rest Alternating between movements Step-Ups Ring Rows Double-Unders B) 3 rounds: 150m Row Then, 5 Box Jumps 5 Push-Ups Workout Every 3 Minutes for 9 Rounds: Alternate between A, B and C A. 10 Calorie Bike 10 Chest-to-Bar Pull-Ups 20 Double-Unders B. 10 Box Jumps, 24”/20” …
Thursday 02.15.24
Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups …
Wednesday 02.14.24
Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Air Squats 10 Sit-Ups B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE …
Tuesday 02.13.24
Warm-Up A) 3 Rounds: 50 Single-Unders Then, 2 rounds: 10 cal Row 10 American Swings 10 Wall Balls B) 2 rounds: 20 Double-Unders 4 Burpee Over-the-Bar 8 Romanian Deadlifts, with an empty bar Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8 5@ RPE 9 Strength Tip Deadlift: the bar should be one …
Monday 02.12.24
Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout …
Sunday 02.11.24
Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes …
Saturday 02.10.24
Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees 1@ RPE 6 1@ RPE 7 1@RPE 8 1@RPE 9 Here we are using the RPE chart to regulate the training intensity. …
Friday 02.09.24
Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for …