All Levels: A.) BS / FS Heavy Single Work up to the heaviest Squat you performed this week. B: CF Liftoff WOD: Complete as many rounds as possible in 12 minutes of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders M 135 lb., F 105 lb. Scaled Workout Complete as many...Read More
Function: A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Finish with Drop set B.) 10 min AMRAP 10 DB Snatch 10 DB OHS 50 PVC Lateral Hops Perform/RX: A.) Snatch Heavy Single 20 Min. Finish with Drop set 4×1 B.) 10 min AMRAP 10 DB Squat Snatch...Read More
Function: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 pull-ups 10 Step ups (24/20) 15 sit-ups 15 cal row Perform/RX: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 C2B...Read More
Function: A.) DB Floor Press 7×4 Finish…… 1x ME push ups B.) 5 rounds 10 Dbl KB DL 10 Dips 2 lap run Perform/RX: A.) Floor Press 7×4 Finish…… 1x ME push ups B.) 5 rounds 10 DL (225/155) 10 Dips 2 lap run Compete: A.) Floor Press 7×4 Finish…… 1x ME push ups B.)...Read More
All Levels: A.) Back Squat w/ Pause 7x2reps *Pause on first rep for 3 seconds *Inbetween Sets 3-5 strict Chin Ups Function: B.) 5 rounds 10 Burpees 5 Heavy goblet squats or heavy slamball squats Perform/RX: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (185/125) Compete: B.) 5 rounds 10 Bar facing burpees...Read More
All Levels: A.) BS / FS Heavy Single Function: B.) For time: 20 cal row 25 Wallball (20/14) 20 Sit-ups 25 Double KB DL 20 Burpee Box step Overs (24/20) 25 Double KB DL 20 Sit-ups 25 Wallball (20/14) 20 cal row Perform/RX (Compete): B.) For time: 20 cal row(30) 25 Wallball (20/14) (30) 20...Read More
Function: A.) 8 min. EMOM 3x KB Clean and Press B.) For time: 100 Single Unders 20 Dbl KB Swing 20 Pull-ups Rest 5 min Repeat with 1 KB Perform/RX: A.) 8 min. EMOM 2x Cleans + 2 Jerks * Heavy as Possible B.) For time: 75 Dubs 20 Power Clean (95/65) 20 Pull-ups Rest...Read More
Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10...Read More
ALL Levels! A.) 7 rounds with partner: – Carry pumpkin across lot – Sprint back Partner does the opposite ____ PUMPKIN NEVER TOUCHES THE GROUND Rotate through all 3 AMRAP’s, rest 3 min after the 3rd one and then repeat all 3 B.) With a partner 3 min AMRAP Partner 1: 5 cal bike Partner 2:...Read More
