Category: WOD

Strength Close Grip Floor Press (10-8-6-4, building across) Hands inside shoulder width Intent; The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz! Metcon 4 Rounds 500 Meter Row 15 AbMat Sit Ups 30 KBS (55,35) – Rest 2:00 – Rx: […]

Strength Squat Clean and Jerk (5×2 Every 90s, build across) Intent: Build to a challenging set of squat clean + jerk or focus on technique Metcon “Gameday” 30 Front Squats (155,105) 30 Lateral Burpees – Rest 5:00 – 30 Power Cleans (155,105) 30 Lateral Burpees Rx: (135,95) L2: (115,75) L1: (Goblet Squats) (135, 95 Deadlifts […]

Metcon AMRAP 6 15 Hand Release Push-ups 12 Power Cleans (115,75) 9 Hang Power Cleans (115,75) – Rest 2:00 – AMRAP 8 200 Meter run 9 Hang Power Cleans (115,75) 6 C2B Pull-ups – Rest 2:00 – AMRAP 10 200 Meter Run 9 Power Cleans (115,75) 6 Pull-ups Rx: (95, 65) (10 Push-ups) (Regular Pull-ups) […]

Metcon “31 Heroes” 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a […]

Strength Push Press (1RM, every 2min, 5,4,3,2,1.1.1) Intent: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s. Beginner: 5 x 5, adding weight if form permits. Metcon “BICOUPLET 2” 12-9-6 Snatches (135,95) Bar muscle-ups 10min time cap, at 15min we […]

Strength 1): Box Squat (EMOM 8×2 @ 65% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Sumo Deadlift (EMOM 4×3 @ 65% every 60s) – Reset on each rep (not touch n go) Intent:  Week 2 of Box Squat + Sumo Deadlift work. All sets should be […]

Strength 1a) 1-Arm KB Rows 3x12ea. 1b) DB Rolling Tricep Extensions 3×15 Intent: Today we’ll perform a superset of upper-body push/pull work. All sets should be challenging. Metcon “FIBONACCI” 5-8-13 reps of: Handstand push-ups, 4″ deficit Double DB Deadlifts (75,55) Then, OH KB lunge 89 ft. (55,35) 17min time cap Today we will complete a […]

Metcon 5 Rounds 15 T2B 12 Burpees 400 Meter Row Rest 60s. L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Cap Score = total time. *Sub 400m row = 400m Run Intent:  Today’s Metcon should be done at 75% effort where all of your splits remain consistent. Finisher 5min Recovery Row

Strength Deadlift (5RM TNG, 5 sets every 2min) Intent: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM. Metcon Prep 3×1 Every 60s Power Snatch + OHS *build to metcon weight Metcon 3 (Time) 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 […]

Strength “Strongman” 20min AMRAP Heavy Sledpush 100m Heavy Farmer or Suitecase Carry w/ barbell 100m Stone to Shoulder or Overshoulder Bottoms Up KB Carry 50m Tire Flips x10 *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each Score each successfull movement, comment weights Intent: Have fun with some […]