by Chris Coker | Jan 16, 2018 | WOD
This is the last week to register for the Lifestyle & NEWtrition Challenge! WOD Strength Back Squat: 12 min to find heavy single Conditioning AMRAP in 16 minutes: 10 Power Snatch (75/55) 12 Toes to Bar 20ft DB OH Walking Lungs (35’s/25’s) Extra 6 sets...
by Chris Coker | Jan 15, 2018 | WOD
WOD Strength Squat Clean + Thruster 12 min to build to a heavy single *two squats… not just a squat clean thruster Conditioning “Fran” 21-15-9 Thrusters (95/65) Pullups *R+ “C2B Fran” Extra 6 rounds at steady pace 5 DL 275/185 8 lateral...
by Chris Coker | Jan 14, 2018 | WOD
WOD Strength 4 sets on bar: 6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups *Try to stay on bar entire set. Scaled: pull as high as possible. Conditioning 4 min. on/2 min. off for 4 AMRAPs: 9 DL (185/125) 12 Burpee Box Jumps...
by Chris Coker | Jan 12, 2018 | WOD
WOD Mobility Accumulate 25 back to wall, wall slides *don’t arch back as you pull arms down Conditioning AMRAP in 8 minutes, Fran Ladder: 3 C2B Pullups 3 Thrusters (95/65) 6 C2B Pullups 6 Thrusters (95/65) 9 C2B Pullups 9 Thrusters (95/65) and so on… R+...
by Chris Coker | Jan 11, 2018 | WOD
Make sure you check out our latest newsletter! WOD Strength 5-6 sets – building each 3 weighted pushups 8 Bent Rows Conditioning 4 min on / 4 min off for 3 rounds of AMRAP: Each 4 min is 2 rounds of: 15 OHS (75/55) 10 Burpees over Bar -then- Max Cal Row w/...
