WOD

Wednesday, November 25, 2020

Wednesday, November 25, 2020

3RM Clean and Jerk (any style) The set of 3 today CAN be singles but be sure to take less than 10 sec between reps. Most will approach todays workout with singles – this should help you make a solid choice in weight. 2k’d Grace For time: 2,000m Row 30 Clean and Jerks...

Tuesday, November 24, 2020

Power Snatch 5RM for the day: Unbroken is a must during this skill work. Power Snatches are heavy-ish during the workout so use these sets to choose wisely. Every 2min x 10 minutes for 5 sets total.   “Rush Hour” On the 4:00 x 5 Rounds: 20/15 Calorie Assault Bike...

Monday, November 23, 2020

Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 3 Front Squats @ 75% of 1RM Front Squat Even Minutes – 6 Back Squats @ 75% of 1RM Front Squat   Prance Every Min On The Minute x 10 Min (5 Rounds) 10 Wallballs (20/14) + 30 Double Unders 20 Dumbbell Plank...

Saturday, November 21, 2020

Saturday, November 21, 2020

“A Penny + Tax” 18min As Many Rounds As Possible or Every Min On The Minute 6 Devils Press (50/35)(35/20) 11 Toes to Bar 16/11 Cal Row AMRAP Score = total rounds and reps EMOM = 6 Rounds (adding in comments reps/weights)

Friday, November 20, 2020

Friday, November 20, 2020

10min to refine and build slightly over the workout weight: 1 Power Clean and Jerk "THE CALI BEAR" Every :30 sec x 20min 1 Power Clean & Jerk (225/155)|(155/105) *Scale the weight to a moderate load and perform 2-3 reps on the minute, resting as needed to  ensure...

Thursday, November 19, 2020

Thursday, November 19, 2020

AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Chest to Bar Pull-ups 10 Push-ups 15 Air Squats

Tuesday, November 17, 2020

Tuesday, November 17, 2020

Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 3 Front Squats @ 70% of 1RM Front Squat Even Minutes – 6 Back Squats @ 70% of 1RM Front Squat Russian Freddy Krueger For Time: 21-15-9: Russian Kettlebell Swings (70/53)(53/35) Burpees ·      10min time...

Saturday, November 14, 2020

Saturday, November 14, 2020

3 Round for Quality 8/8 Bridge Floor Bench 8/8 Bent over Row 8/8 DB Split Squat **10 min to complete these 3 rounds.  Focus on controlling the DB and body through a full range of motion.