Front Squat 3×5 Then: 30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans Post Loads and Times to Zen and Comments: Read More
RDL: 3 x 5 Strict Wt Pull-up: 3 x 3 Then…. Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until 30 reps are completed for both Example: :20 sec of cleans / :10 rest :20 sec of Jerks / :10 rest :20 sec of cleans / :10 rest :20...Read More
3 x 1:00 Minute Assault Bike Sprint for Calories, rest 2-3 minutes between Then…… AMRAP 16 Minutes 600m Run (2 laps) 5 Bar Muscle Ups 10 Hang Power Snatch 115/83 15 OHS Read More
TWOW: 1600m As fast as possible Then….3x800m at RPE 7, rest 3 minutes between each Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict...Read More
1-1/4 Front Squat 5×5 @70-75% Then… 16 Min AMRAP (complete as a ladder of reps 2/2, 4/4. 6/6 etc…) Devil Press 50/35’s DB’s Alt DB Box Step-Ups 24/20 in Read More
9 am Olympic Lift Technique Class with TJ 10 am Endurance with Brian 11:15 Yoga with Brantlee Olympic Lift: Sotts Press/OHS Snatch+OHS Snatch Balance Endurance WODÂ 1000m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 800m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 600m Run 10...Read More
DeadLift 3-3-3 Then: In 15 Min: Perform a 750 Meter Row Then an AMRAP of: 12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees Post Loads and Times to ZEN and Comments: Read More
WWPF 0:00 – 10:00 Establish a 3RM Bench Press 12:00 – 22:00 10 Min AMRAP Relay 10/8 Cal Assault Bike 6 DB Thrusters, 50’s/35’s 1 Rope Climb 24:00 – 34:00 10 Min AMRAP 100m Prowler Push B4B Saturday November 10th JOIN OUR TEAM Read More
