Warm-Up Every Minute on the Minute for 9 Rounds: Alternating Stations A, B, and C Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …
Category Archives: Upcoming WOD Previews
Sunday 12.05.21
Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50 Hang Power Snatches, 75#/55# 50 Burpee Box …
Saturday 12.04.21
Warm-Up 3 Rounds: 60 Single Unders 30 Double Unders 10 Strict Press – With an Empty Bar 10 Push Press – With an Empty Bar 10 Sit-Ups Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 (Compare to 8.12.21) Objective: Build to an RPE of …
Thursday 12.02.21
Warm-Up 1 Round: 200m Run 50 Singles 25 Double Unders 10 Front Squats – With an Empty Barbell Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans All sets completed at an RPE …
Friday 12.03.21
Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …
Wednesday 12.01.21
Warm-Up 4 Rounds: 1 Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1 Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the …
Tuesday 11.30.21
Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the 1 count …
Sunday 11.28.21
Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Monday 11.22.21
Warm-Up 3 Minutes Rowing at RPE 6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Then, 1 Minutes Rowing at RPE 6 Strength 1 Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for …
Wednesday 11.24.21
Warm-Up 8 Minutes of Movement 200m Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step Ups Strength Superset A and B then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions …
Saturday 11.27.21
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans All sets are to be completed at an RPE 7. …
Monday 11.29.21
Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets completed at an RPE 8. Strength Tip Snatch High Pull: pull the bar to the hip in a …