Strength Thursday, May 12th, 2022 Strength DeadliftsE3MOMBuild to a heavy 10Then, using previous weightE2MOM3 x 8 WOD Workout Format 3 min ON – 1 min OFF x 420 KB swings (50/35)20 push upsMax cal bike
Strength Wednesday, May 11th, 2022 Strength Bench PressE3MOMBuild to a heavy set of 10Then, using previous weight3 x 8 WOD Workout Format 5 Rounds20 Cals20 Walls Balls (20/14)Athletes choiceRun, Bike, Row, Ski-erg, Double UndersMust alternate each round
Strength Tuesday, May 10th, 2022 Strength Pendlay RowE2.5MOMBuild to a heavy 10Then 3 x 8 of the previous weight WOD Workout Format 12-9-6-15Burpee Box Jump OversAlt DB Snatches (50/35)Pull Ups*Start every round with 200 meter Run
Strength Monday, May 9th, 2022 Strength Front Squats WOD Workout Format 21-15-9Back SquatsT2BRest 2 minutes21-15-9DeadliftsSit Ups(115/85)
Strength Friday, May 6th, 2022 Strength Thruster DoublesBuild to a maxTIME TO GET CHIPPER!(partner)100 Air Squats10 Synchro Burpees80 Sit Ups10 Synchro Burpees60 Walking Lunges10 Synchro Burpees40 Push Ups10 Synchro Burpees20 Pull Ups10 Synchro Burpees40 Push Ups10 Synchro Burpees60 Walking Lunges10 Synchro Burpees80 Sit Ups10 Synchro Burpees100 Air Squats(Partners split reps- You Go I GO)
Strength Thursday, May 5th, 2022 Strength Sumo DeadliftsE2MOM6 x 6Sandbag HoldLunges x 12 WOD Workout Format 12 minutes4 Rounds15 Deadlifts (185/135- or unbroken)10 Burpeesw/ any remaining time Row for calories
Strength Wednesday, May 4th, 2022 Strength Weighted Push UpsE2MOM x 6Triples WOD Workout Format 3 rounds for time of:100 Row Calories50 Bench Press (135#/95#)Run 400m togetherTeam of 3One working at a timeRun 400m as a team
Strength Tuesday, May 3rd, 2022 Strength Landmine RowEMO1.5M5 x 8 ESThenS/S Push UpsMax Farmer Hold WOD Workout Format AMRAP 20 min200m run5 Pull Ups5 Wall Balls---200m run10 Pull Ups10 Wall Balls---200m run15 Pull Ups15 Wall Balls---Continue adding 5 reps
Strength Monday, May 2nd, 2022 Strength Back SquatsE2MOM6 x 73 sets ofGlute BridgesMax Active Hang WOD Workout Format 4 Rounds10 Cals20 T2B30 Lunges
Strength Friday, April 29th, 2022 Strength Weighted Push Ups (from the floor)Build to a heavy doubleEMO1.5M x 5 WOD Workout Format Chip ChipYou Go- I Go!For Time:100 Sit-Ups90 Dumbbell Suitcase Deadlifts (50/35 lb)80 Russian Twists (each side)70 Up Downs60 Alternating Box Step-Ups (24/20 in)50 Bench Dips40 Dumbbell Goblet Thrusters (50/35 lb)30 Alternating Crab Kicks20 Inverted Burpees10 Wall WalksEvery 3 minutes, perform:5 Burpees15 Air SquatsTime Cap 40 minutes
Strength Thursday, April 28th, 2022 Strength Sumo DeadliftsEMO1.5M6 x 5Then3 x 3S/S with 12 ES - Walking Lunges WOD Workout Format 3 Rounds30 Double Unders (or 10 Bike Cals)20 Air Squats10 BurpeesRest 30 seconds10 Burpees20 Air Squats30 Double UndersRest 3 Minutes
Strength Wednesday, April 27th, 2022 Strength Bench PressEMO1.5M5 x 5 WOD Workout Format EMOM x 25 minutes1 = KB DL :40 seconds2 = Bench Press (heavy single)3 = seated russian twist x 30 (15/side)4 = HPC (Build to a heavy single)5 = 8 sec. bike sprint
Strength Tuesday, April 26th, 2022 Strength Landmine RowEMO1.5M5 x 6 ESThenEMOM 3 x 3S/S Push Ups WOD Workout Format 4 Rounds20 DB Renegade Row (25/20)30 DB Front Rack Lunges20 DB Push Press30 Sit Ups200 meter run
Strength Monday, April 25th, 2022 Strength Back SquatsEMO1.5M6 x 6Then3 x 4S/S withMax Active HangReverse Lunges WOD Workout Format 100 double-unders50 wall balls,20 Ring riowsThen, 2 rounds of:60 single-unders25 wall balls,10 ring rowsThen, 3 rounds of:40 single-unders15 wall balls,5 ring rows
Strength Friday, April 22nd, 2022 Strength Sumo DeadliftsEMO1.5M5 x 6EMOM3 x 3superset withBearcrawlsGlute Bridges WOD Workout Format 5 minute AMRAP7 Cals7 Push Ups
Strength Thursday, April 21st, 2022 Strength Max Height Box Jumps6 minutes WOD Workout Format 18-15-12-9-6-3 Reps for TimeSquat Cleans (95/65lb) Rx+ (125/85)Double-UndersDeadlifts (95/65 lb) Rx+ (125/85)Box Jumps (24/20 in)
Strength Wednesday, April 20th, 2022 Strength Bench PressEMO1.5M6 x 6Then3 x 3superset withTricep Push Ups WOD Workout Format Burpee Fran21-15-9ThrustersBurpees
Strength Tuesday, April 19th, 2022 Strength Bent Over RowEMO1.5M5 x 6Then3 x 3Superset200 meter carry WOD Workout Format 3 Rounds for time of Run 400m21 x KBS (50/35)12 x Pull-ups
Strength Monday, April 18th, 2022 Strength Back SquatEMO1.5M5 x 6Them EMOM3 x 3 WOD Workout Format 5 Rounds90 sec work: 90 sec Rest20, 18, 16, 14, 12 Wall Balls (20/14)Max Rep Burpee Box Jumps (24/20)
Strength Thursday, April 14th, 2022 Strength Sumo Deadlifts (hinge Pattern) WOD Workout Format 15 Thrusters15 Burpee Over Bar400 meter Runx 3