6/1/20

6/1/20

Warm-up 10 squat therapy 10 wall balls front rack stretch with pvc 4 round DU tabata Strength 7 x 5 front squats WOD For Time (12 min cap) Performance 10-9-8-7-6-5-4-3-2-1 of: DB front squats (50’s/35’s) 25 DU’s after each round of front squats Fitness 10-9-8-7-6-5-4-3-2-1 of: DB front squats (35’s/20’s) 50 single unders after each […]

5/30/20

5/30/20

Strength 5 x 5 OHS 5 x 3 cluster WOD Teams of 3 For Time (30 min cap) 100 pull-ups 100 OHS (75/55) 80 box jump overs (24/20) 80 thrusters (95/65) 60 TTB 60 Front squats (115/85) 40 burpee box jump overs 40 clusters (135/95)

5/29/20

5/29/20

Warm Up 10 med ball cleans 10 box jumps sprint dynamics Strength 6 x 5 power clean WOD 5 rounds for time (20 min cap) Performance 200m run 10 power cleans (135/95) 10 bar over burpees Fitness 200m run 10 power cleans (95/65) 8 burpees At Home For Time 30 single DB deadlifts 30 single […]

5/27/20

5/27/20

Warm-up 10 bar good mornings 10 roll back and reach 10 bird dogs 10 fire hydrants 12 DB press 12 wall balls Strength 5 x 5 sumo deadlift high pulls 4 x 5 push press WOD 7 rounds for time (22 min cap) Performance 12 box jumps (24/20) 12 sumo deadlift high pulls (95/65) 8 […]

5/26/20

5/26/20

Warm-up 30 DU’s/60 singles 12 bar good mornings 12 KBS Skill Row progression pick drill reverse pick drill 500m row WOD 18 min EMOM Performance Min 1: 15/10 cal row Min 2: 40 DU’s Min 3: 15 v-ups Fitness Min 1: 12/8 cal row Min 2: 30 DU’s/40 singles Min 3: 15 ab-mat sit-ups

5/25/20

5/25/20

WOD Murph Tribute Workout Performance 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run if you have a weight vest wear it (20/14) partition the reps/movements as needed Fitness 800m run 50 pull-ups (scale to ring rows) 100 push-ups (scale to knee push-ups) 150 air squats 800m run At Home 1 […]

5/22/20

5/22/20

Warm-up 10 squat therapy 12 wall balls 10 box jumps Sprint Dynamics Strength Take 12 minutes to build to a heavy 5 rep back squat WOD 3 rounds for time (20 min cap) Performance 400m run 30 box jumps (24/20) 30 wall balls (20/14) Fitness 200m run 20 box jumps (20/16) 20 wall balls (14/10) […]

5/21/20

5/21/20

Warm up 30 DU’s 12 push-ups 10 scap pull-ups 10 knees to elbows Skill TTB and DU movement review 8 round DU tabata WOD 5 rounds for time (15 min cap) Performance 30 DU’s 20 push-ups 15 TTB Fitness 60 singles 10 push-up 15 v-ups At Home Workout 3 min AMRAP x 5 3 double […]

5/20/20

5/20/20

Warm Up 15 air squats 12 push-ups 12 med ball cleans 500m row Strength Build to a heavy 3 rep power clean WOD For Time (12 min cap) Performance 100 air squats 50/35 cal row 25 power cleans (135/95) Fitness 100 air squats 35/25 cal row 25 power cleans (95/65) At Home Workout 1 round: […]