Strength: SnatchEvery 90s for 6 minutes (4 rds)2 Hang squat Snatches @ 65-70%Rest 60sEvery 90s for 6 minutes (4 rds)1 Hang squat Snatch & 1 squat Snatch @ 75-85% WOD: 6RFT (18 min cap)2 Rounds of12 Snatches 95/6510 TTB2 Rounds… Read more »
Workout of the Day
Monday, September 21st
WOD: Every 6 minutes for 30 minutes500m Row12 Deadlifts 225/15550 Dus/100 SU Glutes/Core: 3 Rounds15 Single Leg Glute Bridges (leg straight up)15 Straight Leg Sit Ups5 Hollow-Superman-Hollow Rolls
Sunday, September 20th
Hero WodDanny DietzFor Time1 Mile Run26 Power Cleans 185/13580 Push Ups1 minute rest600m Run28 Front Squats 185/13550 pull ups
Saturday, September 19th
WOD: AMRAP 12 x 2800m run40 Walking Lunges w/ KB or DB (farmer carry) – heavy30 KB/DB Power Cleans20 Single Arm Push Press KB/DBRest 3 min, Repeat Choose your own weight*
Friday, September 18th
Strength: Every 2 minutes for 14 minutes (7 rds)3 Front Squats at tempo of 31X1 WOD: 4 Rounds for Quality (not time)6 Single Arm DB C&J per side10 BurpeesMax Strict Pull UpsMax Push UpsRest 2 minutes
Thursday, September 17th
Strength: Deadlift5,4,3,2,1,1,1 WOD: AMRAP 128 Dual KB Front Rack Box Step Overs 35/2612 Dual KB DB Thrusters 35/2616 TTB
Wednesday, September 16th
WOD: For Time: 26 min cap800m run100 sit ups75 KBS 44/2650 Single Front Rack KB Walking Lunges 44/2675 KBS100 sit ups800m run Accessory: Tabata:20s Frog Pumps w/ Dumbell, 10s rest20s Plank shoulder taps, 10s rest4 rds
Tuesday, September 15th
Strength: Emom 85 Push Jerks WOD: For Time:30 Squat Clean and Jerks for time 135/95
Monday, September 14th
Bodyweight/gymnastic strength:EMOM 12Minutes 0-45 Strict Pull Ups10 Push UpsMinutes 4-88 Kipping Pull Ups10 HRPUMinutes 8-1210 C2B5 HSPU WOD: Christine (18 min cap)3RFT500m Row12 Deadlifts (bodyweight)21 Box Jumps 24″/20″
Saturday, September 12th
Complete as many rounds as possible in 30 mins of: 20/15 Assault Bike Calories 10 Ring Dips 20 Russian Kettlebell Swings, 70/53 lbs 50 Double Unders 10 Ring Dips 20 Russian Kettlebell Swings, 70/53 lbs Run, 200 m