WOD
For Time:
25 bench press 115/75
800m run
20 bench press 115/75
600m run
15 bench press 115/75
400m run
10 bench press 115/75
200m run
Then....
150 Ab Mat Sit Ups
Recommended Cash Out: Chest, t-spine, and shoulder mobility!!
Read MoreSTRENGTH
EMOM 10
2 power snatches (heavier than last week)
If you weren’t here last week aim to use 70-80% of your 1RM for all reps.
WOD
10 Rounds:
4 Thrusters 95/65
4 Power Snatches 95/65
4 Bar Facing Burpees
13 min time
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AMRAP 25
50 sit ups
50 back step lunges
50 push ups
50 box step ups 24/20”
50 Alt. Single leg V Up
50 Plate Ground to overhead 45/25#
Read MoreWOD
4 Rounds EACH for time:
20 Box jump over 24/20”
10 Deadlift 225/155
30/20 Cal Row
Rest 2 min Between each round (on your own - so be mindful of your finish/start times for each round)
Cap time for each round is 5 minutes so scale as needed to maintain a high intensity for each round!
*Goal time for each round is 3:30-4 min
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Open WOD 18.1 with echo bike
AMRAP 20
8 Toes to Bar
10 Single Arm DB hang clean and jerk 50/35#
12/9 Cal Echo Bike
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“Saturday Sweat”
AMRAP 30
30 Box jump overs 24/20”
30 Ball Slams 30/20#
30/20 Cal Row
30 Wall Ball 20/14#
30 Burpee
30 Alt. DB Snatch 50/35#
Read MoreWOD
50/35 Cal Echo Bike
Then...
10-9-8-7-6-5-4-3-2-1
Power cleans 115/75
Bar facing Burpee
Then....
50/35 Cal Echo Bike
Read MoreSTRENGTH
EMOM 10
Perform 2 heavy power snatches
*aim to use the same weight for all snatches
*aim to use a weight between 70-80% of your 1RM
WOD
3 Rounds:
30 Hang power snatches 75/55 (intended to be light)
30 Wallballs 20/14#
17 min time cap
12-15 min goal time
Read MoreWARM UP / CORE WOD
2 Rounds: (18 min Cap)
60 Ab Mat Sit Ups
40 Alt. Single Leg V Ups
20 Strict Hanging Knee Raises or Toes to Hips
:10 sec L Sit (or L Sit progression)
WOD
“Groove”
AMRAP 15
400/300m Row
30 Double Unders / 60 Single Unders
Read MoreWOD
“Heavy Metcon”
21-15-9
Deadlift 225 / 155#
DB Push Press 50/35#
Then...
12-9-6
Deadlift 275 / 185#
DB Strict Press 50/35#
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AMRAP 12
400m Run
12 Front Squats 165/115 (intended to be heavy)
*taken from the floor.
Rest 3 min
AMRAP 12
200m Run
6 Strict Pull Ups
Read More2 rounds
10 lateral Burpee over bar
15 Clean and Jerks 135/95
Then...
1,000m Row
Then...
2 Rounds
10 lateral burpee over bar
15 Power Snatch 95/65
Read MoreAMRAP 20
20 Burpee Pull Ups
30/20 Cal Echo Bike
40 Alt. Weighted Step Back Lunge 35/25# (Two KB or DB’s held at your sides)
50 Thrusters 45/35 (empty barbell)
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WOD
AMRAP 10
15 Bench Press 95/65#
200m Run
Rest 3 min
AMRAP 10
10 Toes To Bar
10 Box Jump over or step over 24/20”
Read MoreSTRENGTH
Deadlift 6x3 @ 85-90% of 1RM
WOD
“Slugfest”
AMRAP 14
20/15 Cal Bike
20 Wall Ball 20/14
20 KB swing 53/35#
Read MoreWOD
4 Rounds
AMrepsAP in 5 minutes:
Run 400m
then…
Row 500m
then...
With the remaining time perform as many double unders (or regular jump rope) as possible.
Rest 2 min between rounds.
Read More“DB Fran”
21-15-9
DB Thruster 35/20# (Two dumbbells)
Pull Ups
Into...
“DB Elizabeth”
21-15-9
DB Power Clean 35/20# (Two dumbbells)
Push Ups
Into...
“DB Diane”
21-15-9
DB Deadlifts 35/20# (Two dumbbells)
DB Push Press 35/20# (Two dumbbells)
WOD
“Train Wreck”
For Time:
75/55 Cal Row
25 Deadlifts 225/155 (intended to be heavy)
25 KB or DB Weighted Box Step Ups 70/50# 20/16” (this is total added weight) *Hold DB’s or KB’s at your side.
75 Wall balls 25/16# (intended to be a heavier ball than what is normal for you.)
Time Cap 20 Minutes
Last Performed on January 6th 2020, but with a deadlift weight of 165/110 and 20/14# Wall Ball.
Read MoreSKILL
Overhead Squat Mobility
Review Overhead Squat Technique
WOD (Originally programmed 02/10/2020)
4 Rounds:
7 Power Snatch 95/65#
7 Bar Facing Burpees
7 Overhead Squats 95/65#
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