Every 1 min for 30 mins, alternating between: 15/12 Row Calories 15 Burpees This is focused practice. Please scale to reach the goal of numbers that you can complete in 45-50 seconds on each round This about being able to pace and keep moving thru the time goal.
“WOW Air” 3 rounds for time of: 50 Air Squats Run, 400 m 30/24 Row Calories Weighted Run, 35/25 lbs, 200 m GENERAL This 3-round workout is designed to be low skill and high effort With simple movements, athletes can focus more on their effort than the movements themselves Looking for this workout to take […]
Bench Press 4-4-4-4-4 Rest as needed between sets. +5-10 # from last week Finisher: 4 sets :20 oh bb hold +5 strict press 10 landmine rows rt 10 landmine rows lft 1 set bb curl 21s
Lifting: 5RM Deadlift Wod: “Detention” Complete as many rounds as possible in 12 mins of: 6 Handstand Push-ups 9 Deadlifts, 225/155 lbs 30 Double Unders GENERAL The deadlift is a big focus of this two part workout Looking for athletes to complete at 4-6 rounds in “”Detention”” This works out to a round every 2-3 […]
Every 4 mins for 20 mins do: 9 Burpee Box Jump Overs, 24/20 in 15 Dumbbell Front Squats, 50/35 lbs 15/12 Assault Bike Calories GENERAL “Rugrats” is a repeat workout from 12.5.18 Athletes will work through the three movements as quickly as possible and rest until the start of the next 4 minute window With […]
Back Squat 5×4 Use the same weight for each set. Rest as needed between sets. +5-10# from last squat day Finisher: 5 sets 5 yolk squats +1 yolk walk 50′ 100m reverse sled pull 5 seated box jumps
5 rounds, 1 min per station, of: Sprint, 150 m Dumbbell Renegade Man Maker Row Calorie Walking Lunge Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
“BFF” Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 40 Kettlebell Swings, 53/35 lbs 30/24 Row Calories 20 Deadlifts, 225/155 lbs GENERAL One athlete works at a time in this partner workout Athletes are free to split reps however they see fit It is ok for teammates to […]
Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Friday Finisher: 5×10 Stiff Leg Romanian Deadlift (choose load) 5×10 ghd back ext (weighted If possible) 5×10 med ball sit ups 5×20 med ball Russian twists
Lifting: 3×6 back squat WOD: “underbelly” For time: 50 -35-20 double unders ab mat sit up directly into- 50-35-20 double unders air squats GENERAL Working some Back Squats today followed by two back-to-back couplets of double unders and bodyweight movements There is no rest between couplets, so athletes will move right from one section to […]