Wednesday – 2/19/2020
The Workout for Wednesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Bench Press x 1 Rep *Use heaviest weight across all 10 sets. METCON AMRAP x 15 -40 Power Snatches (75/55) -30 Bar Facing Burpees -20 Ring Muscle-Ups (Scale: Strict Pull-Ups/C2B Pull-Ups) *Snatch weight should be very light. Think back to the […]
Tuesday – 2/18/2020 (Sweat WOD Included)
The Workout for Tuesday is: APPLIED STRENGTH In a 15 minutes window, build to a heavy complex for the day. High Hang Snatch + Hang Snatch + Snatch *You may choose to power or squat for the complex, but we expect advanced athletes to squat all three reps. If Snatching isn’t your jam, stay light […]
Monday – 2/17/2020
The Workout for Monday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Front Squat x 3 reps *Work up to a 3RM for the day METCON AMRAP x 20 Minutes -2k/1800m Row OR 4800/4000m Bike -60 Wall Balls (20/14) With the time remaining… -10 Shoulder-to-Overhead* *Round 1 – (95/65) *Round 2 – (115/75) […]
Saturday – 2/15/2020
The Workout for Saturday is: PARTNER WORKOUT In teams of 2, complete the following for time: 3 Rounds -20 KB Swings (choose weight/variation) -20 Wall Balls -20/11 Cal Fan Bike -20 Goblet Reverse Lunges -20 Box Jump Overs ~REST 2:00~ 2 Rounds -30 KB Swings -30 Wall Balls -30/24 Cal Bike -30 Goblet Reverse Lunges […]
Friday 2/14/2020
The Workout for Friday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Back Squat x 5 reps *Work up to a 5RM for the day. METCON AMRAP x 15 -9 DB Thrusters (50/35) -7 Lateral Burpees Over DBs -5 Renegade Rows (Rx+ Ring Muscle-Ups) -Rest 1:00 EXTRA CREDIT *We all have extra weaknesses […]