WOD

General Warm-up Then.., 15min Cap With a partner complete Buy in… 16000 run (alt every 200m) Then, AMRAP Alt 1:1 rds 10/8 Cal 10 Alt DB Clean and jerk 50/35 30 Double Unders Then.., Complete 4 sets of: Standing Behind the Neck Press 20X2; 6,6,5,5; Clean RDL; 3011; 10,10,8,8; Extra. Complete 3 sets of Perfect…

3 Sets of: 10m Lateral Band Walk/side 20 Banded Glute Bridge Then.., W/ A Partner EMOM x 10:00 O: Cal Row 15/12 E: Burpees 15/12 Then.., Back Squat 32X1; 3,3,2,2; TOUGH Sets; Then.., EMOM x 15:00 Min. 1) :40 Assault Bike Min. 2) 6-8 TTB Min. 3) 5 Front Squats (from the ground) 185/135 Make…

General Warm-up Then.., 15min. AMRAP: 10 DB Push Press 50/35s+ 200m Run 10 Slam Balls 30/20 50 Double Unders Rest 4min. 15min. AMRAP of core: 5 Calorie Row 5 Toes-To-Bar 5 Plate Sit-Ups 5 Plate Reverse Sit-Ups 5 Russian Twist (L+R=1) *Each round add 5 reps to each movement 🙂

EMOM x 15mins 1st – 12 Windshield wipers Rx+ w/Barbell 2nd – 6 DB Deadlift + 6 HPC 50/35 3rd – Row/Bike/Ski/Versa 30sec @ 85-90% effort Then.., Back Squat EMOM X 8min 10X1; 3 Reps *load with 55% of 1RM only *this will feel light and the point is to really develop speed from the…

Jerk Complex 2 Jerk Dip Squat (2sec pause at bottom of each) 1 Pause Power Jerk (2sec pause) 1 Power Jerk every 2mins x 5 sets *focus on sustaining tall positions in the dip Then…, 20min. AMRAP: 25 Burpees 50 Russian KBS 70/53. Rx+ American 75 Abmat Sit-Ups 100 Double Unders Extra: Complete 3 Sets…

7min AMRAP- Consistent Effort Throughout Run 100m 20sec FLR Run 100m 8 DB Reverse Lunges 50/35 rest 3mins 7min AMRAP- Consistent Effort Throuhgout Row/Ski 150m (Versa 75ft) 20sec Ring Row Hold Row/Ski 150m 10 Hand Release Push Ups Then…. Hang Muscle Snatch Below the Knee 5,5,5 Then.., Snatch Deadlift From Blocks 5,5,5 (heavy) – blocks…

General Warm-up Then.., Clean warm-up Then.., 0-5min. Row 1000m 5-15min. 10min. to establish: 3 Rep Max Hang Power Clean 15-20min. Run 1000m/800m (2x around) 20-30min. 10min. to establish: 3 Rep Max Thruster or 120 wall balls 20/14 *10 Cal Bike or Ski every time you break, rest, or stop. Put a solid effort into that...

General Warm-up Then.., As Many Rounds As Possible In 25min. 20/15 Cal 10 Incline DB Bench Press 50/25 (70/35) 50 Double Unders 15 Pull-Ups or 2 Rooe climbs *Rest 60sec. After Each Round Then.., Standing Behind the Neck Press 20X2; 8,8,6,6; Then… 4 Rounds: 30sec. side plank with 10-20lb KB 30sec. on the other side…

A lot of you ask about carbohydrates. How much should I eat? When is the best time to eat them? What are the best kinds? What should I stay away from? The list goes on. However, no one talks enough about GLYCEMIC INDEX and GLYCEMIC LOAD. Do yourself a favor and research these terms and...

A lot of you ask about carbohydrates. How much should I eat? When is the best time to eat them? What are the best kinds? What should I stay away from? The list goes on. However, no one talks enough about GLYCEMIC INDEX and GLYCEMIC LOAD. Do yourself a favor and research these terms and...