WOD Friday 8/16/19

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“Hangnail” Complete as many rounds as possible in 16 mins of: 30 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 25/18 Assault Bike Calories 20 Lateral Burpees Over Bar 15 Deadlifts, 245/165 lbs GENERAL Hangnail is a repeat workout from January 29, 2019 Looking to choose weights and variations that allow athletes to complete 2+ […]

Power Hour 8/16/19

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Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. Finisher: 3 rounds 10 kb goblet squats 10 KB stagger stance RDL each leg 10 KB turkish get up ( 5 each side) 10 kb pull over sit up

WOD Thursday 8/15/19

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“Wreck Trek” Every 10 mins for 30 mins do: Run, 200 m 15 Toes-to-bars Weighted Run, 200 m 15 Wall Balls, 20/14 lbs Run, 200 m GENERAL In this fast paced interval style workout, rounds begin every 10 minutes (0:00, 10:00, 20:00) Following the last 200 meter run, athletes will rest until the next interval […]

WOD Wednesday 8/14/19

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Lifting: Find a heavy 3 Position Power Clean WOD: “I HOP” Complete as many rounds as possible in 15 mins of: 60 Double Unders 30/24 Row Calories 15 Power Cleans, 115/85 lbs GENERAL Focusing on the power clean in today’s two-part workout In Part 1, technique takes priority over weight on the bar In Part […]

Power Hour 8/14/19

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Bench Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. Finisher: 3 rounds 8 KB hang cleans each side 8 double kb push press 8 double kb tricep press 8 double kb bent over row

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 […]