Monday

Pre WOD Every 2 minutes, for 20 minutes (10 sets) of:Clean & Jerk*Sets 1-2 – 2 reps @ 65-70%*Sets 3-4 – 1 rep @ 75-80%*Sets 5-6 – 1 rep @ 84-88%*Sets 7-8 – 1 rep @ 92-96%*Sets 9-10 – 1 rep @ 96+% If you’re feeling good, aim for a new Clean & Jerk PR! WOD Every...

Saturday

WOD For Time50-40-30-20-10 reps of:Double-UndersShoulder-to-Overheads (95/65 lb) John Santore This Firefighter Hero WOD is dedicated to John Santore, FDNy, Ladder 5, who was killed on September 11, 2001. It seemed everyone in West Brighton knew John A. Santore as...

Friday

Pre WOD Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 60 secondsBand-Resisted Face Pulls x 15 reps @ 21X1Rest 60 seconds WOD For time:75 Double-Unders25 Power Cleans + 2...

Thursday

Pre WOD Every 90 seconds, for 18 minutes (12 sets) of:Clean & Jerk x 1 rep Start at 60% and build each set to today’s “heavy.” WOD Complete as many rounds and reps as possible in 8 minutes of:50 Air Squats40 Kettlebell Snatches (24/16 kg – switch arms every 10...

Wednesday

Pre WOD Every 2 Minutes, for 10 Minutes (5 sets) of:Strict PressSet 1 – 5 reps @ 70%Set 2 – 4 reps @ 75%Set 3 – 3 reps @ 80%Set 4 – 2 reps @ 85%Set 5 – 1 rep @ 90% Immediately followed by… Every 2 Minutes, for 4 Minutes (2 sets) of:Strict Press x 8 reps @ 75% WOD...

Tuesday

WOD Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Run16 Burpee Box Jump-Overs (24″/20″)8 Power Cleans400 Meter Run Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than...

Monday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 5 reps @ 75-79%*Set 3 – 3 reps @ 80-84%*Set 4 – 2 reps @ 85-89%*Set 5 – 2 reps @ 90-94%*Sets 6-8 – 1 rep @ 95+% WOD Complete as many rounds and reps as possible in 12...

Saturday

WOD Complete as many rounds and reps as possible in 8 minutes of:15 Calories of Rowing, Ski Erg or Assault Bike12 Dumbbell Deadlifts9 Dumbbell Hang Power Cleans6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds...

Friday

Pre WOD Five sets of:Back Squat x 2 reps @ 90+%Rest 2 minutes WOD “Little Giza”For time:25 Pull-Ups50 Wall Ball Shots (20/14 lbs)100 Double-Unders50 Wall Ball Shots25 Pull-Ups Time Cap =...

Thursday

WOD Every minute, on the minute, for 30 minutes (6 sets):Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s CarryMinute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)(non-working arm holds DB in front-racked position)Minute 3 – 20 Box Jump-Overs...