Clik here to view.
Back Squat / 3-Point Row Superset | WOD 1.15.20
A1) Back Squat: 3 x 8 @ 3011 A2) 3-Point Dumbbell Row: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Aim to...
View ArticleClik here to view.
Clean | WOD 1.16.20
1-Arm Farmer Carry After a few warm up sets, take an attempt or two at a max load for an unbroken 100′. Post loads to comments. Week 2 of 6 _____________________ 5 Rounds or 20 Minutes: 10 Dual...
View ArticleClik here to view.
Filly Press / Deadlift | WOD 1.17.20
A1) Half Kneeling Filly Press: 3 x 8e @ 3011 The racked kettlebell does not have to increase week to week, but choose a challenging load. No pause at the bottom but the turnaround should be controlled...
View ArticleClik here to view.
WOD 1.18.20
Partners alternate complete rounds of… AMRAP 25 Minutes: 5 Toes-to-Bars 5 Dumbbell Power Cleans 50/35 5 Dumbbell Front Squats 5 Burpees 200m Row Modify the Toes-to-Bars to Hanging Leg/Knee Raises or 2x...
View ArticleFront Squat / Chin-Up Superset | WOD 1.19.20
A) Front Squat: 3 x 8 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Aim to add a few lbs to last week. B) Chin-Up: 3 x 8 @ 3011 No pause at the...
View ArticleClik here to view.
Snatch | WOD 1.20.20
3 Position Power Snatch: Every 2:00 seconds for 7 sets Mid-hang>Below-the-Knee>1″. Aim to work sets across at 60-70% with no misses. Keep these crisp, focusing on timing and speed. Press outs are...
View ArticleClik here to view.
Close-Grip Bench Press / Deadlift Superset | WOD 1.21.20
A1) Close-Grip Bench Press: 3 x 5 @3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few pounds to last week. A2) Segmented Deadlift: 3 x 5 @3131...
View ArticleClik here to view.
Carry | WOD 1.22.20
Crossbody Carry (Farmer + Overhead) Warm up and work up to a challenging load on both sides, both ways. Use kettlebells and/or dumbbells. The bottom load should be on the heavy side and challenging but...
View ArticleClik here to view.
Carry | WOD 1.23.20
Crossbody Carry (Farmer + Overhead) Warm up and work up to a challenging load on both sides, both ways. Use kettlebells and/or dumbbells. The bottom load should be on the heavy side and challenging but...
View ArticleClik here to view.
Filly Press / Deadlift Superset | WOD 1.24.20
A1) Half Kneeling Filly Press: 3 x 5e @ 3011 The racked kettlebell does not have to increase week to week, but choose a challenging load. No pause at the bottom but the turnaround should be controlled...
View ArticleClik here to view.
WOD 1.25.20
In teams of 2 with one partner working at a time, complete the following… 3 Rounds for Time: 1000m Row/800m Run 30 Hang Power Snatches 95/65 30 Overhead Squats 30 Lateral Bar Burpees Partners may...
View ArticleClik here to view.
Front Squat / Chin-Up Superset | WOD 1.26.20
A1) Front Squat: 3 x 5 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week. A2) Chin Up: 3 x 5 @ 3011 No pause at the bottom but...
View ArticleClik here to view.
Clean | WOD 1.27.20
Every 2:00 Seconds for 7 Sets: 3 Position (Mid/Below-the-Knee/1″) Hang Power Clean Aim to work sets across at about 65-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed....
View ArticleClik here to view.
Close-Grip Bench / Deadlift Superset | WOD 1.28.20
A1) Close Grip Bench Press: 3 x 5 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week if able. A2) Segmented Deadlift: 3 x 5 @...
View ArticleClik here to view.
Back Squat / Dumbbell Row Superset | WOD 1.29.20
A1) Back Squat: 3 x 5 @ 3011 A2) 3-Point DB Row: 3 x 5 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the Rows). Add a few lbs...
View ArticleClik here to view.
Carry | WOD 1.30.20
2-Arm Farmer Carry Warm up and work up to a challenging load for 50′. Use farmer handles, kettlebells, or dumbbells. Total load should be heavier, maybe significantly, than your 1RM deadlift. Post...
View ArticleClik here to view.
Fill Press / Deadlift | WOD 1.31.20
A1) Half Kneeling Filly Press: 3 x 5e @ 3011 The racked kettlebell does not have to increase week to week, but choose a challenging load. No pause at the bottom but the turnaround should be controlled...
View ArticleClik here to view.
WOD 2.1.20
In teams of 2 with one partner working at a time… 3 Rounds for Time: 40 Hand Release Push-Ups 50 Squats 60 Push Presses 45/33 70 Sit-Ups 80 Russian Kettlebell Swings 24/16 90 Double-Unders Partners...
View ArticleClik here to view.
Front Squat / Chin-Up Superset | WOD 1.2.20
A) Front Squat: 3 x 5 @ 3011 No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few lbs to last week. B) Chin-Up: 3 x 5 @ 3011 No pause at the bottom but...
View ArticleClik here to view.
Snatch | WOD 2.3.20
Every 2:00 Seconds for 7 Sets: 2 x 3 Position Segmented Power Snatch 1″>Below The Knee>Mid Hang. This is a power snatch performed from the floor with 3 pauses on the way up. Aim to begin at about...
View Article