Thursday

WOD Complete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run30...

Wednesday

Pre WOD Three sets of:Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Rest 20 secondsBand Pull-Aparts x 30 reps @ 10X0Rest 60 secondsFront-Racked Alternating Reverse Lunges x 20 reps (10 each leg)(goal is to use same weight as last week)Rest 2 minutes WOD...

Monday

Pre WOD Every 2 minutes, for 24 minutes (12 sets):Split Jerk*Sets 1-4 = 2 reps @ 70-80%*Sets 5-8 = 2 reps @ 80-90%*Sets 9-10 = 1 rep @ 90-92%*Sets 11-12 = 1 rep @ 93-95% WOD Five rounds for time of:10 Push Presses (135/95 lbs)10 Chest-to-Bar...

Monday

WOD Every 6 minutes, for 30 minutes (5 sets) for times:500 Meter Row15 Deadlifts (225/155 lbs)50 Double-Unders Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Saturday

WOD In teams of two, complete as many rounds and reps as possible in 30 minutes of:800 Meter Run (together)80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)400 Meter Kettlebell Farmer’s Carry (walk together – only one partner...

Friday

Pre WOD Three sets of:Deadlift x 6-8 reps @ 30X1Rest 45 secondsDumbbell Bench Press x 8-10 reps @ 20X1Rest 45 secondsDumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1Rest 45 secondsPlank from Elbows x 45 secondsRest 45 seconds WOD Three sets of:Against a...

Thursday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Split Jerk x 2 reps Build to roughly 90% over the course of the 8 sets. WOD Against a 3-minute running clock…20/15 Calories of Assault Bike15 Chest-to-Bar Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining time...

Wednesday

Pre WOD Bench Press 5×3 @3131 rest 2 minutes between sets WOD Five rounds for time of:100 Runners with jump rope20 Wall Balls 10 Alternating single arm Devil Press (50/35)

Tuesday

Pre WOD Every 2 minutes, for 16 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. WOD WOD WOD WOD “Charley Horse”For...

Monday

Pre WOD Every 90 seconds, for 6 minutes (4 sets):Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6 sets):Hang Snatch + Snatch @ 75-85% of 1-RM Snatch WOD Three rounds for time of:10 Snatches (135/95 lbs)15 Toes...