Uncategorized

  Strength/Skill   WOD “Charizard”   4 Sets x 5:00 AMRAP / 2:30 Rest Alternating Stations   Station 1: 3 Bar Muscle-Ups 6 Alternating Dumbbell Snatch 22.5/15 9 Push-Ups   Station 2: 6 Toe to Bar 9 Push Press 43/30 9/7 Calorie Echo Bike or 10/8 Calorie Bike Erg   Active: Station 1: 3 Burpee…

  Strength/Skill Strength Back Squat Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85%+ Set 5: 5 Reps @ 80% Set 6: 8 Reps @ 70% WOD “Blastoise”   8:00 AMRAP 1-2-3-4-5… Dual Dumbbell Power…

  Strength/Skill   WOD “Raichu”   24:00 EMOM Minute 1 – 10 Burpee Box Jump Overs Minute 2 – 1 Squat Clean + 1 Hang Squat Clean Minute 3 – Rest   Barbell @ 70%+ of 1RM Clean Box: 24in/20in   % is Based on 1RM Squat Clean   Record Each Working Weight   Score…

Open Gym

WOD Aussie Hero Mash Up 1 Round of Matthew Locke 50 meter Farmer’s Carry (2×24/16 kg) 25 Dumbbell Squats (2×24/16 kg) 10 Burpee Pull-Ups 2 Rounds of Hoppy 21 Lateral Bar Burpees 16 Box Jumps (24/20 in) 8 Front Rack Forward Lunges (60/40 kg) 3 Ground-to-Overheads (60/40 kg) 3 Rounds of Jonesy 400 meter Run…

  Strength/Skill Weightlifting Squat Snatch Every 90 seconds x 8 Sets 2 Snatch Pulls, Touch & Go Rest 10 seconds 1 Squat Snatch   WOD “Bulletproof”   For Reps: 16:00 AMRAP 24/19 Calorie Row 15 Thrusters *After each set of thrusters, the athlete will add weight. One bar, change your own weight.   Barbells: Men…

  Strength/Skill Weightlifting   Every 3:00 x 4 Sets @ 75-85% 3.3 TnG Power Cleans *Rest 30 seconds b/t Triples   % is Based on 1RM Power Clean WOD “Under Your Scars”   For Time 15min cap: 4 Sets: 9 Bar Facing Burpees 6 Deadlifts 102/70kg 6 Bar Facing Burpees 6 Deadlifts -rest 1:00 b/t…

  Strength/Skill   WOD “Awake”   Each For Time   5 Rounds 10 Dumbbell Bench Press 22.5/15 20 Air Squats 200m Run   Rest 5:00 minutes   5 Rounds 200m Run 3 Wall Walks 50 Double Unders   Active: 15/12.5, 30 DU, WW 20” from wall Lifestyle: 12.5/7, 15 Air Squats,  Wall Walks to 30’’…

  Strength/Skill Skill   Pull Up Skill Work 12 Mins WOD #TEAMPRVNTUESDAY   “I Stand Alone”   For Reps: 15:00 AMRAP 6 Ground to Overhead 52/34 9 Chest to Bar 9 Box Jumps (Step Down)   *Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.…

  Strength/Skill Strength Overhead Squat Every 2:00 x 4 Sets 3 Reps @ 75%+   % of Overhead Squat WOD “Voodoo Magic”   For Time: Every 4:00 x 4 Sets 12 Toe to Bar 12/9 Calorie Row 12 Overhead Squats 43/30kg 10/7 Calorie Echo   Active: Alternating T2B, 34/25 Lifestyle: 12 Kipping Knee Raises 10/8…