Monday 2/21

“Strength”

E2MOM x 5
5 Hang Power Snatch + 3 OHS

“Conditioning”

12 AMRAP
20 Alt. DB Snatch (50/35)
8 Burpee Box Jump OVer
8 Pull-Ups

Silver (40/30) Ring Rows/Ast. PU
Bronze (25/20) Ring Rows, Burpee Step-Over

 

Tuesday 2/22

“Strength”

16 EMOM
Min 1: 6 Candle Stick Roll-Ups or 3/3 to Pistol
Min 2: Max Support Tuck or L-Sit Hold on Ring or Parallete
Min 3: 6-10 Dips on Rings or Box
Min 4: 12 Hollow Body Rocks

“Conditioning”

Annie RX
50-40-30-20-10
Double Unders
Sit-Ups

(10:00 Cap)

Annie Scaled
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-Ups

 

Wednesday 2/23

“Strength”
Every :90 x6
1 Power Clean + 2 Front Squats
Build in Weight

“Conditioning”

At 0:00
Partner WOD
Trade Reps
150 Wallballs For Time (20/14)

At 10:00

Partner “Grettel”
10 Rounds
3 Clean and Jerks (135/95)
3 Burpees Over Bar
* Trade Rounds

Silver: 115/85
Bronze: 75/55

 

Thursday 2/24

“Conditioning”

20 min AMRAP
15 Calorie Row
10 Air Squats
15 Russian KB Swings (53/35)
10 Push-Press (45/35)
*Move through at moderate intensity

“Mobility”

2-3 Rounds
1:00 Bottom of Sumo Squat
1:00 Banded Lat Stretch L
1:00 Banded Lat Stretch R
1:00 Couch Stretch L
1:00 Couch Stretch R
1:00 Pigeon L
1:00 Pigeon R

 

Friday 2/25

TBA
Open WOD 22.1

Friday Night Lights At 6:00pm

 

Saturday 2/26

TBA

FOLLOW US ON SOCIAL

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WODS 4/15/24

Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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WODS 4/8/24

Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

Read More »

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