Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry 53lb/35lb B) 20-18-16-14 Double-Unders Russian Kettlebell Swings Strength Deadlift 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. …
Category Archives: Upcoming WOD Previews
Thursday 08.01.24
Warm-Up A) 3 Rounds: 45 sec Side Plank Hold, RT 20 sec rest 45 sec Side Plank Hold, LT 20 sec rest *Use the 20 sec rest at the end of round 3 as a transition into section (B) B) 5 min time cap: 5 Strict Press, with an empty bar 10 Walking Lunges 20yd …
Wednesday 07.31.24
Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …
Tuesday 07.30.24
Warm-Up A) 1 Round: 200m Run 200m Row 150m Run 150m Row 100m Run 100m Row B) 2 Rounds with an empty bar: 4 Strict Press 4 Push Press 4 Push Jerks 4 Toes-to-Bars Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then, 2 more set of 3 …
Monday 07.29.24
Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 -90% …
Sunday 07.28.24
Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 …
Saturday 07.27.24
Warm-Up A) 1 Round: 20 Calorie Row 20 Kettlebell Swings, 15 Calorie Row 15 Kettlebell Swings 10 Calorie Row 10 Kettlebell Swings B) 3 Rounds: Start with an empty bar 4 Muscle Snatches 3 Power Snatches 2 Overhead Squats 1 Snatches Add weight and repeat Strength 1 Power Snatch + 1 Squat Snatch 1 set …
Friday 07.26.24
Warm-Up A) 2 Rounds: 8 Calorie Bike 4 Hand-Release Push-Ups 8 Calorie Bike B) 2 Rounds: 8 Wall Balls, 14#/10# 8 Toes-to-Bar 16 Ball Slams Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then, 2 more set of 3 at a -10% drop of 3@RPE9 …
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …
Wednesday 07.24.24
Warm-Up A) 15 Calorie Row: 15m Butt Kickers 15m Bear crawl 15m Butt Kickers 15 Calorie Row B) 3 Rounds: 5 Dumbbell Power Cleans 10 Sit-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -90% of 5@9 for 2 sets x …
Tuesday 07.23.24
Warm-Up A) 3 Rounds: 100m Run 10 Ball Slams 20 Double-Unders or Single-Unders B) 3 Rounds: 10 Strict Press, with an empty bar 10 Calorie Bike 20 Ring Rows Gymnastic Work EMOMx12 min: Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Monday 07.22.24
Warm-Up A) 2 rounds: 200m Row 20m High Knees 20m Butt Kickers 20 Ring Rows B) 2 Rounds: 40 seconds Plank Hold 20 seconds rest 40 seconds Air Squats 20 seconds rest 40 calories on Bike 20 seconds Rest Strength 1 Power Clean + 1 Split Jerk 1 set @RPE6 1 set @ RPE7 1 …