Author Archives: los

WOD

WOD Weightlifting Back Squat EMOM x 5 – 2 Back Squats70,73,76,79,82%rest 1 minEMOM x 5 – 1 BS84,87,build Metcon (For Time) Metcon (Time) Every 4min x 5 Rounds30 Air Squats20/15 Cal Bike7 Clean and Jerks 115/85 Score slowest round – pick a weight you can touch and go.

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WOD

WOD Metcon Metcon (Time) 3 rounds200m Run15/10 Cal Bike15/10 Cal Row10 Back Squats @ 70% of BS 1RM Metcon (AMRAP – Reps) 5 Rounds1:00 – Max Calorie Row1:00 – Max Lateral Barbell Burpees1:00 – Max Thrusters1:00 – Rest

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WOD

WOD Weightlifting Metcon (Weight) Oly Primer3 sets:3 muscle snatches3 behind the neck push jerk3-pos power snatch Set 1 – 35%Set 2 – 40%Set 3 – 45% Power Snatch (12 sets of 1) Set 1 – 73%Set 2 – 76%Set 3 – 79% Set 4 – 76%Set 5 – 79%Set 6 – 82% Set 7 – […]

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WOD

WOD Metcon Metcon (Time) 5 Rounds for Time 3 Overhead Squats (135/95 lb) 6 Handstand Push-Ups 9 Bench Presses (135/95 lb) 12 Rings Dips

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WOD

WOD Gymnastics Metcon (AMRAP – Reps) Every 2:00 x 5 rounds9 Bar Facing Burpees30 Double UndersMax Kipping HSPU in remaining time Metcon Metcon (Calories) AMRAP5200′ Walking Lunge200m SandBag run 50/35Time remaining: Max Calorie RowRest 3 minAMRAP5100′ Single front rack DB walking lunge 50/35200m SandBag Run 50/35Time remaining: Max Calorie RowRest 3 minAMRAP5200m SandBag Run 50/35Time […]

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WOD

WOD Weightlifting Metcon (Weight) 5 rounds based off your percentages: 35% of max bar muscle ups3 power cleansSet 1 – 35% of Bar MU + 3 Power Cleans @73%Set 2 – 35% of Bar MU + 3 Power Cleans @76%Set 3 – 35% of Bar MU + 3 Power Cleans @79%Set 4 – 35% of […]

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WOD

WOD Weightlifting Front Squat (6 Sets of 2) 1 Pausing Front Squat (2s in bottom)1 Front Squat Start at 60% and build to 75% Metcon Metcon (Time) 10 RFT15 Wall Balls 20/15200m Run

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WOD

WOD Metcon Metcon (Time) For Time 100 Curtis P’s (115/85 lb) One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

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WOD

WOD Metcon (For Time) Metcon (Time) 3 Rounds3 Burpee Box Jumps 24/206 Dbl DB Squats 50/359 Deadlifts 155/105 50/35 Cal Row 3 Rounds3 Burpee Box Jumps 24/206 Dbl DB Squats 50/359 Deadlifts 155/105 50/35 Cal Row 3 Rounds3 Burpee Box Jumps 24/206 Dbl DB Squats 50/359 Deadlifts 155/105 Weightlifting Snatch 5 Sets1 Power Snatch1 OHS1 […]

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WOD

WOD Weightlifting Power Clean (E2MOM – 2 Power Cleans (10 min)) Metcon Metcon (Time) 3 RFT25 Wall Balls25 Burpee to Rig25 Power Cleans 135/8525 Sit ups

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