WODs


June 15, 2019 Saturday

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows


June 14, 2019 Friday

Strict False Grip Supine Ring Rows : 5x4

* Alternate with Strict ring dips 5x4. Supine should be feet on box level with bottom of rings. Scale to false grip ring rows (not supine)

Strict Ring Dips : 5x4

* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

3 RFT: Pull-ups, Power Snatches, Ring Dips and Row Calories


June 13, 2019 Thursday

Push Press: 3-3-3-3-3

7 RFT: Double Unders, Push Press and Barbell Lunges

* Alternating lunge (forward) in place with bar in front rack


June 12, 2019 Wednesday

Deadlift + Hang Power Clean + Push Jerk 1-1-1

* Complex, Use mats

AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

* Use mats, choose load you can do all DL + a set of HPC UB


June 11, 2019 Tuesday

Bench Press 10-8-6-4-2

FT: Row, Alternating Dumbbell Snatches and Toes-to-bars


June 10, 2019 Monday

Front Squat: 2-2-2

4 RFT: Run, Sumo Deadlift High-pulls and Wall Balls


June 08, 2019 Saturday

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

* DB lunges are down at your side NOT racked. Do NOT drop DB's.


June 07, 2019 Friday

Lifting: Deadlifts and Bent Over Barbell Rows

* TNG, use mats, no drops. Alternate sets with Bent Over Row

AMRAP 12 mins: Strict Handstand Push-ups, Deadlifts and Double Unders

* Use mats, Touch and go. No drops.


June 06, 2019 Thursday

Skill practice: Muscle-ups, Rope Climbs

* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.

AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups

* Sub 2:1 Supine RC (6 Supine RC each round, start and finish each rep on floor)


June 05, 2019 Wednesday

Squat Snatch: 1-1-1-1-1

Death By: Burpee Box Jumps


June 04, 2019 Tuesday

Front Squat: 3-3-3

FT: Muscle-ups, Thrusters, Rows

* Scale 10 MU to 10 BMU or 15 strict pull-ups each set


June 03, 2019 Monday

Lifting: 1 Power Clean + 1 Hang Power Clean

* Complex. Use mats. 1PC +1HPC

5 RFT: Power Cleans, Push-ups, Air Squats and Run

* Power Cleans should be Touch and go. TNG. Use mats.


June 01, 2019 Saturday

Team "Jack": AMRAP 22 mins: Push Press, Kettlebell Swings and Box Jumps

* Team of 2, alternate after each movement (every 10 reps). One works, one rests.


May 31, 2019 Friday

Power Snatch: 1-1-1-1-1

3 RFT: Burpee Over Dumbbells and Dumbbell Power Clean & Jerks


May 30, 2019 Thursday

Deadlift: 3-3-3-3

* Touch and go (TNG). Use mats, no drops.

AMRAP 15 mins: Run, Deadlifts and Handstand Push-ups

* Use mats. TNG DL.


May 29, 2019 Wednesday

Front Squat: 5-5-5

Chipper: Sumo Deadlift High-pulls, Overhead Squats, Power Snatches , Front Squats and Press

* Scale to one load for ALL movements