Category: WOD

Metcon Teams of 3 30min AMRAP 30 Wallballs (20,14) 30 KBS (70,55) 600 Meter Run *One athlete works at a time Rx: (55,35) L2: (14,10) (45,25) L1: (10,8) (35,25 Russian Swings) Alternate Scaling Options: 600m Run = 750m Row, 90s Bike or Ski Erg Intent:  Because of how this workout is set-up you should receive […]

Strength Sumo Deadlift 5×2 Not TNG, reset on each rep – Beginner: 5 x 5, focusing on perfect execution Intent: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so make sure your stance is wide enough to have a vertical shin. Similar format to last week […]

Metcon Prep With a partner Max Calories of Row, Ski Erg, or Assault Bike in 6 Minutes *Each athlete completes a full 3 minutes, split however you want Intent:  Consider this a 3 minute test to see how many calories you complete. 100% effort here Metcon “100s with a partner” For time: 50 Calorie Assault […]

Skill Every 3min for 5 Rounds 1a) Rope Climb:1-2 – Adv: Legless – Int: Legs – Beg: Ring Rows w. pause at top: 4 x 8. 1b) Handstand Push-up: 4-6 – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: 4 x 8Intent:  Today’s strength work should allow […]

Metcon 26min AMRAP 500m Row 9 Burpee Box Jumps w. step down (24,20) 12 Abmat Sit-ups 15 Air Squats L1: (20,15 Burpee Step-ups) Alternate Scaling *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. Intent:  Today’s piece is the complete opposite of yesterday. Find a consistent […]

Strength Squat Clean Thruster 1×1 Intent: Shoot for 80% of your 1RM clean and jerk if known Metcon Prep 5min EMOM 3-5 reps Athlete choice pull-up variation: butterfly, kipping, band assisted Metcon “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups Intent: We would rather you overscale today and move faster as opposed to going slower. This […]

Metcon Prep Every 90s for 10 Rounds 1 Power Clean + 2 Hang Power Clean + 3 Front Squat Intent:  Build to a challenging weight if form permits Metcon Partner Up 16min AMRAP One athlete runs 400 meters One athlete AMRAPs 5 Deadlifts (155,105) 4 Hang Power Cleans 3 Front Squats *Score = each athlete’s […]

Metcon Partner Up 100-80-60-40-20 Double Unders 50-40-30-20-10 Abmat Sit-ups Wallballs (20,14) Burpees L2: (14,10) L1: (10,8) Intent: One athlete will work at a time, but come up with a plan on how to complete all of the listed work in the shortest possible time. You can play to each others strengths if you choose ie. […]

Strength Sumo Deadlift 6×2 @ 70%, then 3×2 @ 80% Not TNG, reset each lift Beginner: 5 x 5, focusing on perfect execution Intent:  For the next two weeks we are going to perform Sumo Deadlifts with two different loading parameters. The goal for both is to be explosive but efficiently with hip drive Metcon […]

Skill Work 6min EMOM ODDs: 20s Handstand Hold EVENs: 10 Alt. Pistols Intent: Today we are focusing on the handstand hold and pistol. Each set should be work that is not too taxing in which we can focus on reinforcing position and mechanics Metcon Partner Up! 20min AMRAP 60s Row for Max Calories (1 Athlete […]