3 Rounds 12/8 Cals 30 Dubs 30 KBS 10 DB Strict Press then 1500 meter Row or 2.5 mile bike
Strength
Tuesday, June 7th, 2022
Strength
Landmine Row E1.5MOM x 5 Sets of 8 Then EMOM x 3 DB Row
WOD
Workout Format
3 Rounds 15 Thrusters 15 Burpee over Bar 600 meter Run
Strength
Monday, June 6th, 2022
Strength
:40 Active Hang Plank 1:00 x 3 800 meter run EMOM x 6 ODD) Single leg hip extension EVEN) Lateral Band Walk Then: Back Squats Build to a heavy set of 8 followed immediately by 10 jumping Squats E3MOM x 5
WOD
Workout Format
AMRAP: Max Calorie Bike Every 3 Minutes (Starting at 0:00): 5 Box Jumps (24/20) 10 Burpees 15 Sit Ups
General
Friday, June 3rd, 2022
WOD
Workout Format
Partner I Go- You Go 100 Double Unders 50 Shoulder to OH (65/45) 30 Slam Balls Rest 1 minute 100 Double Unders 40 Shoulder to OH (95/65) 30 Slam Balls Rest 1 minute 100 Double Unders 30 Shoulder to OH (115/75) 30 Slam Balls
Bench Press Build to a heavy 8 *Pause for 2 seconds on chest
WOD
Workout Format
3 Rounds 1:00 10/8 Cals 1:00 DB Farmer Hold 1:00 Plank Toe Touches 1:00 Sand Bag Hold Immediately Into AMRAP 5 minutes 10 Hand Release Push Ups 15 KBS 20 Air Squats 30 second rest
Strength
Tuesday, May 31st, 2022
Strength
Landmine Row E3MOM x 5 Build to a heavy 8
WOD
Workout Format
15-12-9-6 T2B 100 meter Run 20-16-12-8 Lunges 100 meter Run 5-4-3-2 Wall Walk 100 meter Run
Strength
Monday, May 30th, 2022
Strength
Front Squats E3MOM x 5 Build to a heavy 8- 2 second pause at the bottom
WOD
Workout Format
7 Rounds for Time 7 Thrusters 7 Bar Facing Burpees 7 C2B Pull Ups (with scaling options) 95/65
General
Friday, May 27th, 2022
WOD
Workout Format
You Go - I Go 10 Rounds Each 5 Pull Ups 10 Push Ups 15 Squats 20 Dubs
Strength
Thursday, May 26th, 2022
Strength
Bench Press E3MOM Build to a heavy 8 Immediately into E2MOM 3 x 8 Tricep push ups
WOD
Workout Format
5 Rounds of 3 min for Max Reps: 10 Push Press (115/75) 125 Singles (25 Double Unders) Max Rep Pull-ups (chest to bar) REST 1 minute between each round
Strength
Wednesday, May 25th, 2022
Strength
Pendlay Row E3MOM x 5 Immediately into 3 x8 Pike Push Ups / HSPU
WOD
Workout Format
EMOM 10: Odd. 3 Wall Walks Even. 12 Bent Over Rows
Strength
Tuesday, May 24th, 2022
Strength
Front Squats E3MOM x 5 Work to a heavy 8 Then immediately into E2MOM 3 x 8 Bulgarian Split Squat (8ES)
WOD
Workout Format
15-12-9 (85/55) Thrusters Front Squats Wall Balls After every round, row 250 meter
Strength
Friday, May 20th, 2022
Strength
Clean and Jerk for load E1.5MOM Build to a heavy single
WOD
Workout Format
AMRAP 1:30 x 8 6 Shuttle Runs 3 Hang Power CLeans (185/125) Max Calorie Bike
Strength
Thursday, May 19th, 2022
Strength
Deadlifts E3MOM Build to a heavy 10 - 2 second pause at the knee E2MOM 3 x 8
WOD
Workout Format
4 Rounds For Time: 15 DB Overhead Walking Lunge 25 AB-Mat Sit-ups
Strength
Wednesday, May 18th, 2022
General Warm-Up
On a 10:00 Clock 7 AB-Mat Sit-ups 7 Deadlifts (barbell or PVC) 7 Shoulder Presses (barbell or PVC) 7 Skierg Pulls 14 Alternating Knee-to-Elbow in Plank
Strength
Bench Press E3MOM Build to a heavy 10 - with a 2 second pause at chest
WOD
Workout Format
AMRAP 10 3 Dumbbell Man Makers (50/35) 30 Double unders
Strength
Tuesday, May 17th, 2022
Strength
Pendlay Row E3MOM Build to a heavy set of 10 - Hold at top for 1 second E2MOM 3 x 8
WOD
Workout Format
21-15-9 Cals Thrusters 12-9-6 Bar Facing Burpees T2B 9-6-3 DB Snatches (ES) Pull Ups
Strength
Monday, May 16th, 2022
Strength
Front Squats E3MOM Build to a heavy 10 - with a 3 second pause at the bottom E2MOM 3 x 8