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Deadlift / Barbell Row Superset | WOD 2.21.20
A) Deadlift: Heavy 5 @2111 Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3x5s we did a few weeks ago. This should be done with no misses and perfect form. The...
View ArticleWOD 2.22.20
AMRAP 40 Minutes: 40 Single-Arm Dumbbell Hang Clean and Jerk 50/35 400m Run 40 Sit-Ups 400m Run 40 Box Jumps 24/20 400m Run The Dumbbell Hang Clean and Push Presses are 20 each arm which you may break...
View ArticleClean | WOD 2.23.20
Every 1:30 x 8: Power Clean + Hang Power Clean @65-70% of a 1RM or recent heavy single Sets across. These should be on the light side and allow you focus on speed through perfect positions. Post loads...
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Back Squat | WOD 2.24.20
Back Squat: Heavy 3 @2011 75% x 9-12 x 2 Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to build...
View ArticleDeadlift | WOD 2.25.20
Speed Band Deadlift: 50% x 3 x 10 @21X1 Rest :45 to 1:00 between sets. Use 50% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. You can choose Sumo or...
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Bench Press | WOD 2.26.20
Bench Press: Heavy 3 @2011 75% x 9-12 x 2 Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to...
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Back Squat | WOD 2.27.20
Speed Box Squats: 50% x 3 x 10 @21X1 Rest :45-1:00 between sets. Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be LIGHT and FAST on the...
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Deadlift / Barbell Row | WOD 2.28.20
A) Deadlift: Heavy 3 @2111 Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving...
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WOD 2.29.20
In teams of 3 with 1 partner working at a time… For Time: 150 Deadlifts 150 Calorie Bike 150 Wall Balls 150 Calorie Row 150 Box Step Overs Scaling Options A) 185lbs, 20lb/10′, 35lbs/24″ B) 125lbs,...
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Snatch | WOD 3.1.20
Every 1:30 x 8: Power Snatch + Hang Power Snatch @65-70% of a 1RM or recent heavy single Sets across. These should be on the light side and allow you focus on speed through perfect positions. Speed...
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Back Squat | WOD 3.2.20
Back Squat: Heavy 1 @2011 80% x 9-12 x 2 Warm up to a single heavy single at tempo, slightly heavier than last week’s 3. This should be done with no misses and perfect form including being able to hold...
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Deadlift | WOD 3.3.20
Speed Band Deadlift: 55% x 3 x 10 @21X1 Rest :45-1:00 between sets. Use 55% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with...
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Bench Press | WOD 3.4.20
Bench Press: Heavy 1 @2011 80% x 9-12 x 2 Warm up to a single heavy single at tempo, slightly heavier than last week’s 53. This should be done with no misses and perfect form. The goal is to build...
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3/29/20 Wim Hof Fundamentals Seminar
Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out...
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Box Squat | WOD 3.5.20
Speed Box Squats: 55% x 3 x 10 @21X1 Rest :45-1:00 between sets. Percentage recommendations are based off of a recent 1RM, or a few pounds heaver than last week. These should be LIGHT and FAST on the...
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Deadlift / Barbell Row | WOD 3.6.20
A) Deadlift: Heavy 1 @2111 Warm up to a single heavy single at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving heavy...
View ArticleWOD 3.7.20
20 Rounds for Time: 12 Wall Balls 20/10, 14/9 6 Hang Power Cleans 135/95 3 Ring Muscle-Ups Partners alternate complete rounds. Aim to score consistent splits per round, breaking up reps early on as...
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Clean / Floor Press | WOD 3.8.20
Every 1:30 x 8: Power Clean + Hang Power Clean + Touch-and-Go Power Clean @65-70% of a recent heavy single Sets across. These should be on the light side and allow you focus on speed through perfect...
View ArticleBack Squat | WOD 3.9.20
Back Squat: Heavy 5 @2011 80% x 9-12 x 2 Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the heavy 5 you did a few weeks ago if able. This should be done with no...
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Deadlift | WOD 3.10.20
Speed Band Deadlift: 60% x 3 x 10 @21X1 Rest :45-1:00 between sets. Use 60% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with...
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