WOD Tuesday 8/13/19

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Lifting: 3 RM Bench Press WOD: “Swole Cycle” Tabata Strict Pull-up Tabata Assault Bike Calorie Tabata Push-up Tabata Assault Bike Calorie The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. GENERAL Two-part workout today with […]

WOD Monday 8/12/19

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“Hit3 rounds for time of: Run, 400 m 12 Dumbbell Power Snatches, 50/35 lbs 21 Dumbbell Goblet Squats, 50/35 lbs GENERAL Going with a single heavy dumbbell in this triplet workout Looking for loads and variations that allow for a 15-18 minute workout DUMBBELL The power snatch will decide what weight athletes use today It […]

Power Hour 8/12/19

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Back Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. Finisher: 3 rounds 10 double kb swings 10 double kb suitcase deadlifts 10 rear leg elevated split squats each leg – weight with kb 10 kneeling kb rotations each way

WOD Friday 8/9/19

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“Block Buster” AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of “The Chief” (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of “The Chief” (175/125) 1 Round of “The Chief”: 3 Power Cleans […]

WOD Thursday 8/8/19

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** SKILL – Rope Climb Technique- please bring shoes that wont burn up on the rope as well as shin protection! “Hip Hop” For time: Run, 1 mi 50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders […]

WOD Wednesday 8/7/19

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Lifting: Deadlift 6-4-2 *use the heaviest weight possible for each set. WOD “Optimus Prime” Complete as many rounds as possible in 7 mins of: Wall Ball, 20/14 lbs ** EMOM do 5 Deadlifts @ 225/155 GENERAL Two part day with a deadlift focus We’ll start by building to heavy sets of 6-4-2 before completing a […]

WOD Tuesday 8-6-19

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“Monkey Business” 4 rounds for time of: Run, 400 m 20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 15 Pull-ups GENERAL One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range DUMBBELL HANG CLEAN & […]