Uncategorized

  Strength/Skill Weightlifting   Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 65%+ of 1RM Power Clean   Building to a Heavy for the Day WOD “Hunting Trip”   3 Rounds For Time 10 Min Cap 60 Double Unders 15 Deadlifts 12 Hang Power Cleans 61/43kg 9 Shoulder to Overhead   Active:…

Strength/Skill Gymnastics Bar Muscle-Ups   8:00 EMOM 3-5 BArMuscle-Ups WOD “Live Ammo”   12:00 EMOM minute 1: 10 Burpee Box Jump Overs 24/20 minute 2: 15 Toe to Bar minute 3: Max Calorie *Bike minute 4: Rest   *Any Bike for the Day Score = Total Sum Calories Active: 8 BBJO, 12 T2B Lifestyle: 8…

  Strength/Skill Strength Take 15:00 minutes to Establish Back Squat 5RM   WOD “Ron”   15:00 AMRAP 8 Shuttle Runs 12 Dumbbell Snatch, Right 22.5/15 12 Dumbbell Snatch, Left 16 Goblet Box Step Ups 24/20   Score = Rounds + Reps Active: 15/12.5 Lifestyle: 6 Shuttle Runs 12 Dumbbell Hang Snatch, Right 12.5/7 12 Dumbbell…

Open Gym

  WOD Partner Workout 25 Min AMRAP   🔹 9 Heavy Sandbag/Deadball Cleans (3 each) 🔹 12 Burpee High Box Overs (4 Each) 🔹 Full-Length Monkey Bars (together) 🔹 100m Farmer’s Carry (must move 180/120kg between you)   Score is rounds

  Strength/Skill   WOD “Blackhole”   3 Rounds 25 Min Cap 12 Box Jumps (Step Down) 12 Front Squats 43/30kg 12 Toes to Bar -rest 1:30- 2 Rounds 15 Box Jumps (Step Down) 15 Front Squats 15 Chest to Bar Pull-Ups -rest 1:30- 1 Round 18 Box Jumps (Step Down) 18 Front Squats 18 Bar…

  Strength/Skill   WOD “Singularity”   32:00 EMOM minute 1: 15/12 Calorie Row minute 2: 3 Wall Walks minute 3: 6 Shuttle Run minute 4: 3 Power Cleans 102/70   Shuttle Run = 25ft / 7.5m Out and Back   Active: minute 1: 13/10 Calorie Row minute 2: 3 Wall Walks minute 3: 5 Shuttle…

  Strength/Skill Strength   Bench Press Take 10 minutes to Establish a 10 Rep Max WOD “Event Horizon”   Every 4:00 x 4 Sets 20 GHD Sit-Ups 15/10 Ring Dips 15 Dual Kettlebell Deadlifts 24/16 100ft Dual Kettlebell Farmers Carry Score = Slowest Time / Set Active: 15 GHD Sit-Ups 15/10 Ring Push-Ups 15 Dual…

  Strength/Skill Strength   Back Squat Take 12 minutes to Establish a 10 Rep Max WOD “Doomsday”   For Time 18 Min Cap: 24-20-16-12 Pull-Ups Single Dumbbell Box Step Ups 22.5/15, 24/20 *15/11 Calorie Echo Bike to Start Each Round *Sub for Echo Bike: 18/14 Cal Bike Erg or 16/12 Cal Assault Bike Active: 20-16-12-8…

  Strength/Skill Weightlifting   Every 2:00 x 5 Sets 5 Tng Power Snatch Load: @ 65%+ of 1RM Power Snatch   Building to a Heavy for the Day WOD “Supernova”   12:00 AMRAP 4 Wall Facing Handstand Push-Ups 8 Alternating Dumbbell Snatch 22.5/15kg 32 Double Unders   Active: HSPU, 15/12.5 Lifestyle: 4 Box Piked Handstand…