WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Thursday 4/18/19

Thursday 4/18/19

AMRAP 10
5 Hang Power Snatches 135/95
10 Back Rack Lunges
5 OHS
*starting on 0:00 and every 2:00 after, perform 15 Wall Balls 20/14

read more
Wednesday 4/17/19

Wednesday 4/17/19

For time (15 min cap)
100 DU
30 T2B
20 Box jump overs
10 DL (225/155)
75 DU
20 T2B
20 Box jump overs
10 DL
50 DU
10 T2B
20 Box jump overs
10 DL

read more
Tuesday 4/16/19

Tuesday 4/16/19

For time (18 min cap):
4 rounds:
10 front squats 135/95
10 bar facing burpees

Rest 2:00

4 rounds:
10 power cleans
10 HSPU (**3 wall walks if don’t have HSPU)

read more
Sunday 4/14/19

Sunday 4/14/19

15 Minutes to find a one Rep Max Thruster

“The Barb”
For Time
21-18-15-12-9-6-3
Wall balls 20/14
Push ups
200m run between each set, end on push ups

read more
Saturday 4/13/19

Saturday 4/13/19

Partner Workout 👫👬👭
AMRAP 20
20 x Pull Ups
30 x KB Swings 50/35
400m Run together

One works while the other rests on pull ups and KB Swings

Introduction Workout
AMRAP TBD
14 x Ring Rows
28 x Sit Ups
200 or 300m run together

One works while the other rests on ring rows and sit ups

read more
Thursday 4/11/19

Thursday 4/11/19

“Holleyman”
30 Rounds For Time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

read more
Wednesday 4/10/19

Wednesday 4/10/19

Partner Workout 👫👬👭

2 Rounds for Time
50 Calorie Row
40 x DB Hang Power Clean and Jerk alt (50/35)
30 x Strict Pull Ups

One person works while the other carries med ball for 50′ intervals . Switch whenever you want

*Score is time and intervals completed

read more
Tuesday 4/9/19

Tuesday 4/9/19

Death by Back Squat and Burpee Over Bar

Minute one complete 1 back squat + burpee over bar(athletes choice). Minute 2x back squats + 2 burpee over bar etc…
*15 minute clock, start back over at 1 once you can’t complete required reps

read more

Get the WOD Directly in your Inbox

Enter your email address to subscribe and receive notifications of new WOD posts by email.

Join 84 other subscribers