Wednesday – 2/26/2020
The Workout for Wednesday is: APPLIED STRENGTH In 8:00 window, establish 1RM Power Snatch ~Rest 2:00, then~ Every 20 seconds, for 5 minutes -1 Power Snatch @ 75% of Heavy Single. METCON AMRAP x 11 -33 Wall Balls (20/14) -11 Power Cleans (135/95) *Dirty couplet. Put your head down and grind. EXTRA CREDIT *We all […]
Tuesday – 2/25/2020 (Sweat WOD included)
The Workout for Tuesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) -Front Squat x 3 reps *Use heaviest weight possible across 10 sets. METCON Every 4 minutes, for 16 minutes -30 Pistols -20 Toes-to-Bar -Max Alternating DB Snatch (50/35) *Goal = 20+ reps each round SWEAT-CON For Time -2K Row (or different […]
Monday – 2/24/2020
The Workout for Monday is: APPLIED STRENGTH Every 60 seconds, for 12 minutes (12 sets) -2 Hang Power Cleans *Work up to a 2RM for the day. METCON AMRAP x 25 Minutes -500/400m Row (Bike 1300/1100m) -10 Unbroken Shoulder-to-Overhead (choose weight) -15 Lateral Burpees Over Barbell *For this workout, you get to pick your weight. […]
Friday – 2/21/2020
The Workout for Friday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) -Sumo Deadlift x 5 reps *Work up to a 5RM for the day. METCON For Max Cals -2:00 Machine -20 Front Squats (115/75)(Rx+ 155/105) -2:00 Machine -20 Hang Power Cleans (115/75)(Rx+ 155/105) -2:00 Machine -10 Front Squats (165/105)(Rx+ 205/135) -2:00 Machine […]
Thursday – 2/20/20 (Sweat WOD Included)
The Workout for Thursday is: METCON Every 3 minutes, for 30 minutes (10 sets) -12/9 Cal Bike Sprint (Advanced Athlete 15/12) -10 Toes-to-Bar -8 Devils Press *Should be a fun interval day! Choose your DB weight based on how you’re feeling. You should have time to recover between sets so you can go hard every […]