Archives

    WOD “Big League Chew” 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups Box Jump Overs (24″/20″)

Technique Snatch WOD “Gobstopper” 30 Lateral Barbell Burpees 400m Run 15 Power Snatches (115/80) 800m Run 15 Power Snatches (115/80) 400m Run 30 Lateral Barbell Burpees  

Strength Deadlift 3×3@65% WOD “El Gato” 21 – 18 – 15 – 12 – 9: Calorie Row Thrusters (95/65)

    Midline EMOMx10 Odd - 30s L-Sit Hold Even - 30s Hollow Body Hold WOD “The Big Clean Complex” 6 sets of the following Complex: High Hang Clean + Hang Clean + Clean + Push [...]

Strength Press 3×3@65% WOD “Skipper” 5 Rounds: 60 Double-Unders 40 Air Squats 20 Calorie Row  

Accessory EMOM x 10 Odd: 30 sec hollow body Even 15-20 Band pull-aparts WOD “Meat Grinder” 50 Clean and Jerks (135/95) *EMOM – 5 Chest-to-Bar Pull-Ups

  Strength EMOM X 8 3 Front Sqauts @ 70% WOD “Sunday Sweatfest” On the Minute x 20: Minute 1 – 15/12 Calorie Row Minute 2 – 200m run Minute 3 – 5 Pull-Ups + 10 Pushups + 15 Squats [...]

Midline EMOMX10 Odd: 30 sec hollow hold Even: 12 Russian Swings (52/35) WOD “JT’s on the Road” 21 Handstand Pushups 21 Ring Dips 21 Pushups 400m run 15 Handstand Pushups 15 Ring Dips 15 Pushups [...]

Strength Deadlift 5×5 @ 80% WOD “Boom Chocolatta” 5 RFT: 12 Burpees 12 Pull-Up 200m Run

Technique/Strength Clean 3, 2, 1,1,1 WOD “Skor” AMRAP 10: 10 Power Snatch (95/65) 10 Box Jump Overs (24/20)