Monthly Archives: June 2020

WOD

WOD Weightlifting Front Squat On the 3:00 x 5 Sets:Set 1: 10 Reps @ 63%Set 2: 8 Reps @ 68%Set 3: 6 Reps @ 73%Set 4: 4 Reps @ 80%Set 5: 2 Reps @ 88% Metcon Metcon (Time) For Time:100 Double Unders, 50 AbMat Sit-ups25 Kipping Handstand Push-ups80 Double Unders, 40 AbMat Sit-ups20 Kipping Handstand […]

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WOD

WOD Weightlifting Snatch Snatch PrimerOn the 1:30 x 5 Sets:2 Snatch Drops2 Tall Snatches Set 1: Empty BarbellSet 2: 35% of 1RM SnatchSets 3-5: 40-50% of 1RM Snatch Snatch ComplexOn the 2:00 x 5 Sets:1 Low Hang Power Snatch1 Power Snatch1 Low Hang Squat Snatch1 Squat Snatch Set 1: 63% of 1RM SnatchSet 2: 66% […]

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WOD

WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20:7 Power Cleans (135/95)7 Burpees200 Meter Run Metcon (No Measure) On the 3:00 x 5 Rounds:200 Meter Row12/9 Calorie Assault Bike

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WOD

WOD Weightlifting Clean and Jerk On the 1:30 x 5 Sets:2 Muscle Cleans2 Tall Squat Cleans1 Push Jerk1 Split Jerk Set 1: 30% of 1RM Clean and JerkSet 2: 34% of 1RM Clean and JerkSets 3-5: 38-46% of 1RM Clean and Jerk Rest 1 min On the 2:00 x 5 Sets:1 Low Hang Power Clean1 […]

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Workout of the Day

Workout of the Day Metcon Metcon (Time) 10 Rounds15/12 Calorie Row15/12 Calorie Bike *Every 3 Minutes: 9 Burpees

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WOD

WOD Metcon Metcon (3 Rounds for time) [On the 0:00]1 Round:30 Lateral Barbell Burpees30 Power Clean and Jerks (95/65) [On the 5:00]2 Rounds:30 Lateral Barbell Burpees15 Power Clean and Jerks (95/65) [On the 10:00]3 Rounds:30 Lateral Barbell Burpees10 Power Clean and Jerks (95/65) Weightlifting Metcon (Time) For Time:21-18-15-12-9-6-3:Unbroken Deadlifts (185/135)

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WOD

WOD Metcon Metcon (Time) For Time:Buy-In: 1 Mile Run Directly Into 3 Rounds:50′ Single Dumbbell Overhead Walking Lunge (Left)50′ Single Dumbbell Overhead Walking Lunge (Right)30 Alternating Pistols10 Devil’s Press 50/35

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WOD

WOD Weightlifting Snatch On the 2:00 x 5 Sets:1 Low Hang Power Snatch1 Power Snatch1 Low Hang Squat Snatch1 Squat Snatch Set 1: 60% of 1RM SnatchSet 2: 63% of 1RM SnatchSets 3-5: 66% of 1RM Snatch Front Squat On the 3:00 x 5 Sets:Set 1: 10 Reps @ 60% of 1RM Front SquatSet 2: […]

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Coaches Choice

Coaches Choice GAME Metcon (Time) Coaches Choice

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Workout of the Day

Workout of the Day Metcon Metcon (Time) For Time:600 Meter Run50 Kettlebell Swings (53/35)400 Meter Run30 CTB Pull-Ups200 Meter Run With Kettlebell30 CTB Pull-Ups400 Meter Run50 Kettlebell Swings (53/35)600 Meter Run Accessory Metcon (Time) For Time:100 Meter Single Dumbbell Front Walking Lunge (50/35) On the Minute: 4 Alternating Single Dumbbell Squat Cleans

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