Blog2018-09-09T03:04:43+00:00

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WOD

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WOD "Artie" AMRAP 20 5 Pull-Ups* 10 Push-Ups 15 Squats 5 Pull-Ups* 10 Thrusters (95/65) *Option to do 2 Bar Muscle Ups Mobility A1 - Banded Couch Stretch 1x60s/Leg B1 - Box Hamstring Stretch 1x60s/Leg [...]

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STRENGTH A1 Sumo Deadlift 4x5 WOD 3 Rounds 30 Double Unders 20 KB Reverse Lunge (2x53/2x35) 20 Single Arm KB Push Press (1x53/1x35)(10/arm) *11 Minute Cap

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STRENGTH A1 - Back Squat 15-15 A2 - 2x16 Traveling Pigeon 2x45s Rocking Frog Pose STRENGTH B1 - Incline Barbell Bench Press 4x6 B2 - Barbell Pendlay Row 4x10

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STRENGTH A1 - Landmine Twist 4x20 (55/35) A2 - Band Anchored Leg Raise 4x15 WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s *Run is 400m + 200m *25 Minute Cut Off [...]

The Week Ahead 12/9/24…

Friends, The Week Ahead: Monday - Snatch Mobility and Weighted/Strict Chin Ups as strength, then an EMOM with Snatches and Burpees. To recap... Our Snatch progression over the last few weeks has gone from power [...]

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STRENGTH A1 - Pressing Overhead Squat 4x2-3* Empty Bar A2 - Weighted Chin-Up 8-8-5-5 Or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ Band EMOM EMOM 5 2 Squat Snatch (135/95) 3 Burpee Over [...]

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