Archives

Endurance WOD 6×3 min on 1 min off Rows 1 + 2 – 24 Strokes per minute Rows 3 + 4 – 26 Strokes per minute Rows 5 + 6 – 28 strokes per minute rest 3 min W partner for time [...]

Warm-up Coaches Choice Strength 4 Sets 8 Barbell Goodmornings 3 High Box Jumps HERO FRIDAY “Nate” AMRAP 20 2 MU (4 strict banded pull-ups) 4 HSPU (6 pushups) 8 KBS (70/53)

Warm-up 800m run 5 burpees 3 wall climbs w/:5 hold on wall *shoulders/hips Strength 4 sets 5 snatch grip strict press 5 ohs 5 snatch grip strict press 20 weighted situps WOD 3 rounds 400m run 4 [...]

Warm-up 300/200/100m row after each set 10 banded goodmornings 8 walking lunges 6 goblet squats Strength Deadlift EMOM x 5 3 Singles @50% of 1rm – pull AFAP – NO YANKING!!!! WOD 6 [...]

Warm-Up 2 min singles 1 min doubles :30 backwards singles hang power clean + push press x 5 hang power clean and push jerk x 5 hang power clean and split jerk x 5   Strength Build to a heavy [...]

Warm-Up 500m row 10 ring rows or 5 strict + 5 kipping pull-ups 10 Air Squats 10 pushups * lats/hips Strength 4 Sets Build to a heavy set of 5 reps – (1st set = last weeks last set of 10 [...]

SWOLE CITY “Tony T pump” 4 sets ME pushups (no pause) 30 crunches 12 bicep bb curls POWER WOD Every 3 min x 5 sets – rest 1 min 500m row w remaining time max burpee over row

ENDURANCE WOD 20-2 by 2s Box Jumps KB Swings *200/175m row between each set OPEN WORKOUT 17.5

Warm-up Coaches Choice OPEN WORKOUT 17.5

Warm-up Coachs choice WOD 1 2k row time trial POST WOD ACCESS 4 Sets PVC Pipe w KBs hanging from side 5 strict press 5 behind the neck snatch grip press 40ft walking OH