Wednesday – 3/4/2020
The Workout for Wednesday is: GROSS STRENGTH Every 60 seconds, for 10 minutes (10 sets) -Deadlift x 3 reps *Use heaviest weight across all 10 sets. METCON For Time Buy-In: 1000m Row or 800m Run ~Then~ 15 – 12 – 9 -Front Squat (135/95)(Rx+ 185/125) -Toes-to-Bar *Time Cap = 10 minutes EXTRA CREDIT *We all […]
Tuesday – 3/3/2020 (Sweat WOD Included)
The Workout for Tuesday is: APPLIED STRENGTH Every 60 seconds, for 7 minutes (7 sets) -1 Hang Snatch (work up) Every 60 seconds, for 7 minutes (7 sets) -1 Snatch (work up) *Advanced athletes squat snatch the entire time. METCON 5 Total Rounds AMRAP x 2 -15/9 Cal Fan Bike -Max Snatches in remaining time […]
Monday – 3/2/2020
The Workout for Monday is: GROSS STRENGTH Every 60 seconds, for 10 minutes (10 sets) -Back Squat x 2 reps *Use heaviest weight across all 10 sets. METCON “Push or Pull” For Time -30 Cal Row/Bike -30 DB S2OH (50/35) or Deadlift (185/125) -20 Cal Row/Bike -20 DB S2OH (50/35) or Deadlift (225/155) -10 Cal […]
Saturday – 2/29/2020
The Workout for Saturday is: PARTNER WORKOUT In teams of 2, complete the following For Time -50 Cal Machine -50 Handstand Push-Ups OR Push-Ups -50 Hang Power Cleans (135/95) -50 Pull-Ups (Advanced: C2B) -50 Box Jump Overs (30/24) -50 Pull-Ups (Advanced: C2B) -50 Hang Power Cleans -50 Handstand Push-Ups OR Push-Ups -50 Cal Machine *Immediately […]
Friday – 2/28/2020
The Workout for Friday is: STRENGTH In 10:00 window Establish you 10RM Deadlift. METCON AMRAP x 15 -15/10 Cal Machine -5 Power Snatches (95/65) -5 Overhead Squats (95/65) -15/10 Cal Machine -10 Power Snatches -10 Overhead Squats -15/10 -15 Power Snatches -15 Overhead Squats Etc…….. EXTRA CREDIT *We all have extra weaknesses we want a […]