Wednesday

Pre WOD Every 2 minutes, for 12 minutes (6 sets):Strict Press*Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 2 reps @ 80-83%*Sets 5-6 – 2 reps @ 85-88% WOD Complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Beast-Makers (50/35 lbs)6 Strict...

Tuesday

WOD Strict Diane”Complete rounds of 21, 15 and 9 reps for time of:225/155 lb DeadliftsStrict Handstand Push-Ups Compare your results to March 16, 2020. Post WOD Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Barbell Hip Thrust x 6 reps @ 21X1Station 2 –...

Monday

Pre WOD Every 90 seconds, for 15 minutes (10 sets) of:Hang Snatch + Overhead Squat Build over the course of the 10 sets to today’s heavy. WOD Five rounds for time of:6 Overhead Squats*12 Toes to Bar30 Double-Unders *For the overhead squats, choose a weight that will...

Saturday

WOD Every minute, on the minute, for 20 minutes (4 sets):Station 1 = 15 Power Snatches (95/65 lbs)Station 2 = 15 Toes to BarStation 3 = 15 Single Dumbbell Box Step-OversStation 4 = 15 Shoulder Presses (95/65 lbs)Station 5 = 30 Air Squats Immediately followed by… Two...

Friday

WOD Every 2 minutes, for 30 minutes (3 sets) of:Station 1 – 400 Meter RunStation 2 – 10 Dumbbell Renegade Rows(Push-Up, Row Left, Push-Up, Row Right = 1 rep)Station 3 – 500/400 Meter RowStation 4 – 15 Burpee Box Jump-Overs (24″/20″)Station 5 – 60 second plank...

Thursday

WOD Against a 3-minute clock…Row 500 MetersMax Reps of Chest-to-Bar Pull-Ups Rest 60 seconds, and then… Against a 3-minute clock…Run 400 MetersMax Reps of Power Cleans (185/135 lbs) Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout...

Wednesday

Pre WOD Every 3 minutes, for 15 minutes (5 sets) of:Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set. WOD “Karen”For time:150 Wall Ball Shots (20/14 lbs)...

Tuesday

WOD Every 90 seconds, for 30 minutes (4 sets) for max reps of:Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)Station 2 – 60 seconds of Banded Overhead Triceps ExtensionsStation 3 – 60 seconds of...

Monday

Pre WOD Deadlift x 15 reps @ 2011Rest 15-20 secondsHandstand Push-Ups x Max RepsRest 2 minutesDeadlift x 10 reps @ 2011Rest 15-20 secondsHandstand Push-Ups x Max RepsRest 2 minutesDeadlift x 5 reps @ 2011Rest 15-20 secondsHandstand Push-Ups x Max Reps WOD Against a...

Friday

Pre WOD Four sets of:Deadlift x 3-5 reps @ 20X1Rest 20 secondsTall Box Jumps x 5 reps(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)Rest 3 minutes WOD Complete as many rounds and reps...