BLOG & WODS
SAT17OCT2015
WOD Strength Alternating Tabata for 8 rounds each: V-Ups Plank Conditioning 6 Rounds each for Time, in teams of two alternating complete rounds, 10...
FRI16OCT2015
WOD Strength Bench Press: 3x3 up to 3RM, then drop 15% and complete 2 sets of 3 Conditioning EMOM x 30 min: 0:00- 15/12 Cal Row 1:00- 15 AbMat...
THU15OCT2015
WOD Strength 4 Sets: 4 Turkish Get Ups (2 e/s) 40M Farmer Carry (20 down/20 back) 4 Ab Wheels Conditioning EMOM for 12 min: Odd Min: Row...
WED14OCT2015
WOD Strength Alternating: Push Press: 6x3 at 85-95% of 3RM Weighted Supinated Pullup: 6x5 Conditioning AMRAP in 12 min (look at note!): 10 Wall Ball...
TUE13OCT2015
WOD Strength Clean + Hang Clean + Jerk: Find Max for Complex in 15 minutes Conditioning 4 Cycles for Time of (24 minute cap): 1 Cycle is 3 Rounds...
MON12OCT2015
WOD Strength Pause Front Squat: 60/3, 70/3, 75/3, 80/2, 85/2*2 sets Conditioning 2 Rounds: 600m run @ 80% 200m jog @ conversation pace 400m run @...
SAT10OCT2015
WOD Strength Front Squat: 60/3, 70/3, 75/3, 80/3*2-3 sets Conditioning In teams of 4, complete 5 Rounds Each: 15 Cal Row 80ft Burpee Broad Jump...
FRI09OCT2015
WOD Skill/Warmup 3 sets: 2 Strict PU + 4 perfect hollow/arch + 2 Kipping PU Conditioning 3 Rounds For Time (26 min cap): 600m Run 25 Pullups | R+...