Archives

STRENGTH Four Sets Deadlift x 6 reps @ 4011 Rest 90 Seconds Bulgarian Split Squat x 4-6 reps @ 41X1 Rest 90 Seconds WOD Three rounds for time of: 500/400 Meter Row 50 Double-Unders/Lateral Plate [...]

STRENGTH Four sets of: Wall Climbs x 3-5 Rest 60 seconds Weighted High Plank x :30 – :45 Rest 60 seconds Arch Hold x :45 Rest 45 seconds WOD Every 2 minutes, for 24 minutes (4 sets): [...]

WARM UP 2 rounds 1 Minute row 10 Active Calf Stretch/Side 10 Worlds Greatest Stretch 10 Scap Pull Ups 10 Ring Rows 1 Minute Prone Hollow Hold WOD 3 Sets Against a 8-minute running clock, perform [...]

STRENGTH Four sets of: Medball Leg Curls x 10-12 Rest 45 seconds Single-Arm Kettlebell Row x 6-8 reps @ 2111 Rest 45 seconds Hollow Hold x :45 seconds Rest 45 seconds WOD Complete as many rounds [...]

WARM UP AMRAP 10 :30 Active Dead Hang Stretch 10 Scap pull ups 10-15 Kipping swings on bar :15-:30 Hollow hold on the bar :15-:30 Arch hold hold on the bar 10-15 Kipping swings on bar STRENGTH [...]

WOD Four rounds for time of: 400 Meter Run or 500 Meter Row 20/12 Push-Ups 30 Goblet Squats STRETCHING Upper Glute Smash x 2-3 minutes per side Closed Pigeon Stretch x 3-5 minutes per side

WARM UP 12 minute AMRAP 3 min row/run 1:00 Side plank/side 6 Worlds Greatest Stretch 6 Lateral Lunges 10 Active Calf Stretch ENDURANCE WOD 15 Minute AMRAP 400M Run 10 Double KB Front Squat 20 [...]

STRENGTH In 20 minutes build to a heavy Power Clean + Front Squat x 2 + 1 WOD 3 Rounds For Time 50 Double Unders 5 Power Cleans 10 Push Press 30 Air Squats

STRENGTH 4 Sets Deadlift x 8 reps @ 4011 Rest 90 Seconds Wall Climbs x 3 + :20 – :30 Hold on your 3rd rep Rest 2:00 WOD For time: 40 Cal Row 40 DB Snatch 40 Wall Balls 30 Cal Row 30 DB [...]

WARM UP 3 Rounds not for time 2 minute row (building every 30 seconds) 10 Calf Extensions Per Side 10 Glute Bridges 10 Alternating Scorpion Stretch 5 Worlds Greatest Stretch 1 Lap KB Waiters Walk [...]