Monday, April 18
WOD: As many reps as possible in 5 mins of:
- 10 Kettlebell Swings, 53/35 lbs
- 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
Rest 3 mins
- 10 Box Jumps, 24/20 in
- 10 Push-ups
Rest 3 mins
- 10 Weighted Step-ups, 53/35 lbs, 24/20 in
- 10 AbMat Sit-ups
Rest 3 mins
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Wednesday, February 24
SWOD: Every 1 min for 10 mins do:
- 5 Deadlifts, pick load
- 10 Box Jumps
WOD: 10 rounds for time of:
- 10 Deadlifts, 135/95 lbs
- 10 Push-ups
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Monday, December 28
SWOD: Every 2 mins for 12 mins, alternating between:
- Pull Up (Supinated)
- L Seated Shoulder Press
- Lunge
WOD: Complete as many rounds as possible in 10 mins of:
- 5 Pull-ups
- 10 Push-up (hand release)s
- 15 Wall Balls, 20/16 lbs
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Wednesday, December 2
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- Run, 200 m
- 20 Pull-ups
- Run, 200 m
- 20 Push-up (hand release)s
- Run, 200 m
- 20 AbMat Sit-ups
- Run, 200 m
- 20 Air Squats
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Monday, October 26
SWOD:
Find your Strict Press 1 Rep Max.
Record your best Front Squat 1 Rep Max lift.
WOD: For 2 cycles:
AMRAP in 3 mins of:
- 3 Power Cleans, 135/95 lbs
- 6 Push-up (hand release)s
- 9 Air Squats
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Thursday, July 23
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 50 Lunges
- 10 Push-ups
- 40 Lunges
- 20 Push-ups
- 30 Lunges
- 30 Push-ups
- 20 Lunges
- 40 Push-ups
- 10 Lunges
- 50 Push-ups
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Thursday, April 16
SWOD: Every 1 min for 7 mins do:
- 2 Power Snatches, pick load
- 4 Box Jumps, 24/20 in
WOD:3 rounds for time of:
- 20 Pull-ups
- 30 Push-up (hand release)s
- 40 AbMat Sit-ups
- 50 Air Squats
- Rest 2 mins
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Monday, April 6
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds, 1 min per station, of:
- Box Jump, 24/20 in
- Kettlebell Swing, 53/35 lbs
- Wall Ball, 20/16 lbs
- Push-up (hand release)
- 10 Meter Shuttle Run
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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