Thursday, April 30

SWOD:

• Banded Deadlift 3x5 at 50% 1RM

WOD: Complete as many rounds as possible in 10 mins of:

• 5 Shoulder-to-Overheads, 115/75 lbs
• 10 Deadlifts, 115/75 lbs
• 15 Box Jumps, 24/20 in

For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Read more...

Wednesday, April 29

SWOD:

• Pendlay Row 5-5-5-5-5

  WOD: 10 min AMRAP:

• 10 Pull-ups
• 15 Push-up (hand release)s
• 20 Air Squats
• 25 AbMat Sit-ups
• 30 Double Unders

Read more...

Tuesday, April 28

SWOD:

• Overhead Squat 5-5-5

WOD: 5-4-3-2-1 reps, for time of:

• Power Clean, 135/95 lbs
• Front Squat, 135/95 lbs
• Run, 400 m

Read more...

Monday, April 27

WOD: Complete as many rounds as possible in 20 mins of:

• 10 Push Press, 115/85 lbs
• 10 Kettlebell Swings, 53/ 35 lbs
• 10 Box Jumps, 24/20 in

Read more...

Friday, April 24

WOD: For time:

• Walking Lunge, 10 m
• 21 Pull-ups
• 21 AbMat Sit-ups
• Walking Lunge, 20 m
• 15 Pull-ups
• 15 AbMat Sit-ups
• Walking Lunge, 20 m
• 12 Pull-ups
• 12 AbMat Sit-ups
• Walking Lunge, 20 m
• 9 Pull-ups
• 9 AbMat Sit-ups
• Walking Lunge, 20 m
• 6 Pull-ups
• 6 AbMat Sit-ups

Read more...

Thursday, April 23

SWOD:

• Deadlift 5-5-3-3

WOD: 4 rounds for time of:

• Run, 400 m
• 15 Deadlifts, 185/125 lbs
• 15 Box Jumps, 24/20 in

Read more...

Wednesday, April 22

SWOD:

• Bench Press 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:

• 40 Kettlebell Swings, 53/35 lbs
• 40 Double Unders
• 30 Kettlebell Swings, 53/35 lbs
• 30 Double Unders
• 20 Kettlebell Swings, 53/35 lbs
• 20 Double Unders
• 10 Kettlebell Swings, 53/35 lbs
• 10 Double Unders

Tabata:

• Tabata Kettlebell Russian Twist, 53/35 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Read more...

Tuesday, April 21

WOD: 3 rounds for time of:

• Run, 200 m
• 10 Hang Cleans, 115/85 lbs
• 5 Lateral Burpee (Over Barbell)s

SWOD:

• Bear Complex 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Read more...

Monday, April 20

WOD: For time:

• 75 Snatches, 75/55 lbs
• 50 Wall Balls, 20/16 lbs
• 25 Burpee Box Jump Overs, 24/20 in

Read more...

Friday, April 17

SWOD:

• Strict Press 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Death By Clean With a continuously running clock perform:

• 1 Clean, 75% 1RM in the first 1 min,
• 2 Cleans, 75% 1RM in the second 1 min
• 3 Cleans, 75% 1RM in the third 1 min ... Continuing this for as long as you are able.

Cash Out: Each for distance:

• Row, 4x 2 mins

Rest 2 mins between efforts.

Read more...