WOD

Wednesday – 2-21-18

1. Buy In EMOM 10:00 1 Snatch @ 65-70% of your 1RM. This is about moving well. Your first rep should be at 65% and then you can increase if the rep is perfect. Treat each rep like it is a 1RM lift. 2. Metcon AMRAP 20:00 12 Push Press 75/55lbs 12 Front Squat 75/55 lbs...

Tuesday – 2-20-18

1. Buy In Back Squat 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% Make sure you are really loose and ready to go before your working sets. Stand each squat up as fast as you possibly can. 2. Metcon 4 Rounds: 21 Kettlebell Swings 53/35lbs 15/12 CAL Bike Try to keep the Swings...

Monday – 2-19-18

1. Buy In 5×3 Squat Clean Drop and Reset (Start around 65%) Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets. 2. Metcon AMRAP 12:00 20 Box Jump Overs 24/20" 15 Pull-Ups GPP:CTB 10 Clean and Jerks 95/65lbs GPP:135/92lbs Get a smooth...

Friday – 2-16-18

1. Buy In Touch and Go Deadlift 2-4-6-8 Beat 2 weeks ago Each rep should be slow and controlled, without bounce at the bottom. Weight should decrease slightly over the sets and reps increase. 2. Metcon 5 Rounds For Time: Row 250/200m 15 Handstand Push-Ups 5 Squat...

Thursday – 2-15-18

1. Buy In 4 Rounds: Max Back Squats in 30 seconds Rest 1 minute Use 65-70% of your 1RM You should be able to move the bar pretty well for a good portion of each interval. When you want to put the bar down, focus on bracing and squeak out a few more reps. 2. Metcon Row...

Wednesday 2-14-18

1. Buy In Push Jerk 8-6-4-2 AHAP Work up in weight each set. Let the focus be speed under the bar and smooth transition between reps 2. Metcon AMRAP 3 Minutes X 3 Bike 21/15 Calories 15 Push Ups Max Double Kettlebell Deadlift 53/35lbs in time remaining Rest 2:00 You...

Tuesday 2-13-18

1. Buy InFront Squat EMOM 5 minutes: 4 Front Squats 75-85% These squats should be moved fairly quickly. The rest period will not feel like much toward the end of this piece. As you fatigue, fight to stay in control and have quality reps rather than just free falling...

Friday – 2-9-18

1. Buy In Touch and Go Deadlift 3-6-9-12 Each rep should be slow and controlled, without bounce at the bottom. Weight should decrease slightly over the sets and reps increase. 2. Metcon AMRAP 10 Minutes: 12 Toes to Bar 35 Double Unders 12 Squat Cleans 115/75lbs GPP...

Thursday – 2-8-18

1. Buy In 4 Rounds: Max Front Squats in 30 seconds Rest 1 minute Use 60-65% of your 1RM You should be able to move the bar pretty well for a good portion of each interval. When you want to put the bar down, focus on bracing and squeak out a few more reps. 2. Metcon 3...

Wednesday – 2-7-18

1. Buy In 3 Rounds: Max Squat Snatch in 1 minute Rest 2:00 Between Rounds R1 @ 60% R2 @ 65% R3 @ 70% These can be singles or touch and go. Just find a way to keep the bar moving during the entire working period. 2. Metcon AMRAP 7 Minutes: 3 Muscle Ups 5 Power Cleans...

Tuesday – 2-6-18

1. Buy In Back Squat EMOM 5 minutes: 4 Back Squats 70-80% These squats should be moved fairly quickly. The rest period will not feel like much toward the end of this piece. As you fatigue, fight to stay in control and have quality reps rather than just free falling...

Monday – 2-5-18

1. Buy In AMRAP 4 Minutes x 3: 2 Rounds: 8 Thrusters 65/45lbs GPP:95/65lbs 8 Toes to Bar Max Calorie Row in time remaining Rest 2 minutes Move quickly through the bar work and then settle into a sustainable pace on the rower. As you near the end of each round and your...

Schedule your first class now