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”.

Sunday 11/22/20

Sunday 11/22/20

Every minute on the minute x 8
6 – 8 Heavy DB Bench Press

Rest 2 minutes

Every minute on the minute x 8
6 – 10 Strict Pull-ups

Rest 2 minutes

Every minute on the minute x 8
6 – 8 Alternating Front Rack Lunges

DB Bench and FR Lunges should be challenging weights for

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Saturday 11/21/20

Saturday 11/21/20

Teams of 2
6 Rounds (each)
2:30 on: 2:30 off
200m Run
20 Sit-ups
Max Alt Devils Press 50/35

1 Partner works for 2:30, while the other rests, then switch

Score is teams total amount of Devils Press

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Friday 11/20/20

Friday 11/20/20

500/400m Row or 1000m/800m Bike
50 Deadlifts
50 Hang Power Cleans
50 Front Squats
50 Push Press
500/400m Row or 1000m/800m Bike

Barbell Weight – 95/65

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Thursday 11/19/20

Thursday 11/19/20

AMRAP8
8 Single Arm DB Overhead Squats R
8 Single Arm DB Overhead Squats R
12 Burpees

Squat Snatch
3 x 3

Back Squat
3 x 3

For both lifts, follow the percentages
Set 1 – 70%
Set 2 – 80%
Set 3 – 90%

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Wednesday 11/18/20

AMRAP6
15 Deficit Push-ups (45/25lb plates)
20 Box Jump Over 24/20

Rest 2 minutes

AMRAP6
20 T2B
20/16 Cal (Bike/Ski/Row)

Rest 2 minutes

AMRAP6
20 KB Goblet Lunges 70/53
20/16 Cal (Bike/Ski/Row)

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Tuesday 11/17/20

Tuesday 11/17/20

4 Rounds
15 Unbroken KB Swings 53/35
45 Double Unders

Power Clean
3 x 3

Deadlift
3 x 3

Scale workout to complete in 7 minutes or less

For both lifts, follow the percentages
Set 1 – 70%
Set 2 – 80%
Set 3 – 90%

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Monday 11/16/20

Monday 11/16/20

Every 90 seconds x 6 Sets
12 – 15 C2B Pull-ups

Rest 2 minutes

Every 90 seconds x 6 Sets
20 – 25 Unbroken Wall Balls

Rest 2 minutes

Every 90 seconds x 6 Sets
10 Alt Russian Twists
10 Alt Single Leg V-up
10 Hollow Rocks

The goal is around 1 minute of work

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Saturday 11/14/20

Saturday 11/14/20

2 Rounds:
AMRAP 6
10 strict Pull Ups
20 Box Jump Overs

Rest 3:00

AMRAP 6
10 Strict HSPU
15 Power Cleans (135/95)

Rest 3:00

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Friday 11/13/20

Friday 11/13/20

For Time [30:00 cap]
1000/800m row OR 2000/1600m bike
50 Sit Ups
40 Burpees to Plate

1000/800m row OR 2000/1600m bike
40 Sit Ups
30 Burpees to Plate

1000/800m row OR 2000/1600m bike
30 Sit Ups
20 Burpees to Plate

1000/800m row OR 2000/1600m bike
20 Sit Ups
10 Burpees to Plate

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