WODs

August 08, 2020 Saturday


August 07, 2020 Friday


August 06, 2020 Thursday

For extra challenge, use a blue box and keep only your shoulders on it and glutes in a glute raise position. Jump OVER the bench, don't jump on it and then over. Scale to step overs.


August 05, 2020 Wednesday

You're only doing one Turkish get up per side, so take the opportunity to go as heavy as you safely can.


August 04, 2020 Tuesday


August 03, 2020 Monday


August 02, 2020 Sunday

Both partners complete 100 double unders each. Whoever finishes first, is partner A and the last is Partner B. When Partner B is done with their double unders, Partner A starts the first movement cycle, while Partner B rest.


August 01, 2020 Saturday


July 31, 2020 Friday


July 30, 2020 Thursday


July 29, 2020 Wednesday

NOTE: One dumbbell for the run.


July 28, 2020 Tuesday


July 27, 2020 Monday

Start at 70% 5RM and build up. Last set should be the heaviest.


July 26, 2020 Sunday

While partner A works, partner B hangs from the rig


July 25, 2020 Saturday

Within 15:00, find your 1RM Snatch


July 24, 2020 Friday

Negative Pistols: Standing on one leg (other leg extended), squat all the way down. Lower yourself slowly and maintain your balance throughout the movement. At the bottom of the pistol, set your extended foot down and stand up with both feet. Repeat on both sides. 20 total (10 on each side) Use either a way or a box for your handstand hold. If using a box, get your chest as close to the box as possible.


July 23, 2020 Thursday

Heaviest set should be your last. Get all the plates you'll need to reach your goal weight before the timer starts to reduce having to move around the gym.


July 22, 2020 Wednesday


July 21, 2020 Tuesday

Notes: This is a variation of the Hero WOD Nate. Take the time to work on your muscle up forms. If you don't have muscle ups, sub in 4 ring Muscle Up Transitions. Kettlebell Push Press is 4 L x 4 R (8 total)


July 20, 2020 Monday

regular push ups is fine, if need


July 19, 2020 Sunday


July 18, 2020 Saturday


July 17, 2020 Friday


July 16, 2020 Thursday


July 15, 2020 Wednesday

Dumbbells to light? Grab some kettlebells!


July 14, 2020 Tuesday


July 13, 2020 Monday


July 12, 2020 Sunday

Partner WOD 20200705

Break up the pull-ups, sit-ups and lunges between partners. Do the run together.


July 11, 2020 Saturday