WOD

Wednesday 4/3/19

METCON ”3k” With a partner for time: 50 DB Hang Power Cleans (50, 35) 1500 meter row 50 DB Hang Squat Cleans (50, 35) 1500 meter row L3: (40, 30) L2: (35, 25) L1: (30, 20) 25:00 Time Cap

Tuesday 4/2/19

STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. METCON EMOM 16: Minute 1: 8/5 Strict Pull-ups (alternate between pronated and supinated grips) Minute 2: 10 DB Push press Minute 3: 20 DB Renegade Rows (same weight as Triceps) Minute 4: 100 Ft. Single Arm Farmer...

Monday 4/1/19

STRENGTH Deadlift: 2-2-1-1-1-1. Rest 90s-2:00. METCON ”Marston” AMRAP 20: 1 Deadlift (405, 225) 10 Bar Facing Burpees 15 T2B L3: (315, 205) L2: (225, 135) (Knee Lifts) L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

Friday 3/29/19

STRENGTH Push Jerk: 1RM. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (10 Abmat Sit-ups per round) (DB Push...

Thursday 3/28/19

STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets. 2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s. METCON For time: 30-20-10 Goblet Squats (70, 53) KBS (70, 53) L3: (53, 35) L2: (45, 30) L1: (35, 25) 7:00...

Wednesday 3/27/19

METCON With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Sled Push for max distance 10 Minutes of Run for max distance 10 Minutes of Farmer Carries, AHAP for max distance *One person works. Split as desired.

Tuesday 3/26/19

STRENGTH 1) Max Strict Chin-ups x 1 set. 2) Max Strict Push-ups x 1 set Rx+:(HSPU) 3) Max L-Sit Hold x 1 set *Or Hollow Hold METCON Every 4:00 x 5 Sets: 20 Walking Lunges (BW) (total reps) 15 Hang Power Cleans (135, 95) 10 C2B 50 Double Unders L3: (115, 75) L2: (95,...

Monday 3/25/19

STRENGTH Barbell Glute Bridges: 6 x 6. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...

Friday 3/22/19

METCON OPEN WOD 19.5 For time: 33-27-21-15-9 Thrusters (95, 65) C2B Pull-ups 20:00 Cap Scaled: (65, 45) (Jumping Pull-ups)

Thursday 3/21/19

STRENGTH Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s. METCON 5 Minutes of: Russian Swings (70, 53) Rx+: (Band Resisted Russian Swings) 5 Minutes of: TGU (athlete choice of weight) 5 Minutes of: Sled Push x 100 ft. intervals (moderate...

Wednesday 3/20/19

STRENGTH 1a) Shoulder Press: 4 x 5. Rest 45s. 1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s. METCON ”Jumanji” AMRAP 15: 20 Hang Power Cleans (95, 65) 20 Thrusters (95, 65) 20 Burpees L3: (75, 55) L2: (65, 45) L1: (Empty Bar) (10 reps per movement)

Tuesday 3/19/19

GYMNASTICS SKILL CYCLE, WEEK 3 EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold METCON Each for quality, perfect reps: 5 Rounds of 60s/30s off: 1a) Wall balls (20, 14) 1b) Double Unders 1c) Row, Bike, Ski Erg for Calories 1d)...

ARE YOU READY TO MOVE?

OUR KNOWLEDGEABLE AND CARING STAFF IS HERE TO HELP

The time to start is now and we want to help you reach your goals!

SCHEDULE YOUR NO-SWEAT INTRO TODAY