Categories
Workouts

WOD 7/13/2020

Strength:

5-5-5-5

  • Strict Press

Workout:

Every 2:00 for 6 Sets

  • 200m Run
  • Max Man Makers (35/25) (25/15) w/remainder time

Categories
Workouts

Weekly Workouts Preview 7/13/2020

Preview of workouts for the week of 7/13/2020:

  • Monday 7/13 – Run, Man Makers
  • Tuesday 7/14 – Row, Up-Downs, Front Rack Forward Lunges
  • Wednesday 7/15 – Sit ups, Slam Balls, Bent Over Rows, Front Squats
  • Thursday 7/16 – DB Hang Snatch, DB Push Jerk
  • Friday 7/17 – Deadlift, Bike
  • Saturday 7/18 – Burpee, Slam Balls, Double Unders
  • Sunday 7/19 – Box Jumps, Hang Power Clean, Push Ups, Front Rack Hold
Categories
Workouts

WOD 7/12/2020

Strength:

EMOM x 9 Minutes

  • Min 1 – :45 Plank
  • Min 2 – :45 DB Floor Bench Press
  • Min 3 – :35 Hollow Hold

Workout:

3 Sets for Max Reps

  • 1:00 Double Unders
  • -:15 second rest-
  • 1:00 Bent Over DB Rows
  • -:15 second rest-
  • 1:00 DB Goblet Step Ups
  • -:15 second rest-
  • 1:00 Reverse Sit-Ups
  • -:15 second rest-

*no additional rest between sets

Categories
Workouts

WOD 7/11/2020

Strength:

Every 2:30 x 4 Sets

  • 10 Single DB Skull Crushers
  • 10 Single DB Front Raises
  • 10 Single DB Hammer Curls

Workout:

For Time:

  • 400m Run with Med ball
  • 30 Med Ball Cleans
  • 30 Med Ball Thrusters
  • 800m Run
  • 30 Med Ball Cleans
  • 30 Med Ball Thrusters
  • 400m Run with Med Ball
Categories
Workouts

WOD 7/7/2020

Strength:

7-5-3-7-5-3

  • Front Squat

Workout:

For Time

  • 30-20-10*
  • Front Squats (135/95) (95/65)
  • Kettlebell Swings (53/35) (35/26)

*Complete 400m run after each full round

Categories
Workouts

WOD 7/6/2020

Strength:

EMOM x 10 Minutes

  • 5 Hang Power Snatch

Workout:

AMRAP x 12 Minutes

  • 6 Bar Facing Burpees
  • 8 Hang Power Snatch (95/65) (75/55)
  • 10/8 Cal Bike
Categories
Workouts

WOD 7/5/2020

Strength:

EMOM x 12 Minutes

  • Min 1 – 15 KB High Pull
  • Min 2 – 20 DBL KB Shrugs
  • Min 3 – 20 DBL KB Calf Raises

Workout:

2 Rounds for time:

  • 20 Kettlebell Swing (53/35) (35/26)
  • 20 Alt. DB Hang Snatch (50/35) (35/20)
  • 400m run
  • 50 Walking Lunges
Categories
Workouts

WOD 7/1/2020

Strength:

8-6-4-8-6-4

  • Deadlift

Workout:

EMOM x 6 Minutes

  • Min 1 – 10 Deadlifts (135/95) (95/65)
  • Min 2 – 8 Up-Down Box Jumps

-2:00 Rest-

AMRAP x 6 Minutes

  • 5 Deadlifts (185/135) (135/95)
  • 7 Burpees
  • 9 Box Jumps
Categories
Workouts

WOD 6/30/2020

Strength:

8-6-4-8-6-4

  • Push Press

Workout:

On a 2:00 running clock

  • Max double unders

into

EMOM x 8 Minutes

  • Minute 1 – :45 Push Press (95/65)
  • Minute 2 – :45 Slam Balls

into..

On a 2:00 running clock

  • Max double unders
Categories
Workouts

Sunday 6/28/2020 Workout

Workout for Sunday 6/28/2020:

Warm up:

2 Rounds:

  • 10 Arm Haulers
  • 8 Up/Downs
  • 6 Push Up to Pike

2 Rounds

  • 10 Alt Lunges
  • 8 Up/Downs
  • 8 DB Strict Press

Strength

4 Sets

  • 30 Second Plank
  • 10 Alternating Single DB Push Ups
  • 12 DB Lunges

Workout:

AMRAP x 7 Minutes (2-4-6…and so on)

  • Up-Down Over DB
  • Devil Press (35/25) (20/15)

Rest 1 Minute

AMRAP x 7 Minutes

  • Up-Down Over DB
  • Devil Press