110625
STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* [...]
110525
STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not [...]
110425
Core Strength EMOM 9 1 12 Superman Arch Pulse (2s Pause) 2 12 Straight Arm Side Plank Pulse 3 12 Straight Arm Side Plank Pulse* [...]
The Week Ahead – 11/03/25
Team, Friends, The Week Ahead: Note: very hard hero WOD on Saturday in Honor of Kap. Hope you can all make... and if you value [...]
110325
DOUBLE STRENGTH A1 Sumo Deadlift (2) 5-5-3-3 A2 Half Kneeling Landmine Press 4x5/Arm B1 KB Front Rack Bulgarian Split Squat (3) 4x5/Leg B2 Australian Row [...]
110125
Partner WOD You Go I Go Partner WOD You Go I Go 10 Rounds (5 Each) 4 Front Squat (155/105) 6 Push-Up 8 Wall Ball [...]
103125
STRENGTH A1 Power Position Power Clean + Power Clean 2-2-2 *Build to WOD Weight WOD 4 Rounds 2 Power Clean (185/135) 5 Burpee Over Bar [...]
103025
STRENGTH A1 Bulgarian Split Squat (2) 4x5/Leg A2 Supported Single Leg RDL (2) 4x8/Leg WOD 6-5-4-3-2 Push Jerk (135/95) 15 KB Swings (53/35)
102925
Skill/Strength A1 Weighted Chin-Up 3-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Neg A2 Kipping Handstand Push-Up Practice 3x3-5* *Practice for WOD WOD For [...]
102825
Double Strength A1 Sumo DL 4x5 A2 Paralette L-Sit 4x30-60s* *Hands on DBs, scale by lifting feet with band B1 Bench Press 4x5 B2 KB [...]