240828 Wednesday WOD
Deadlift: 5×5 at 88% of your 2RM Bent Over Barbell Rows: 3×10 For Time: 21-15-9 Sumo Deadlift High Pull (95/65)…
240827 Tuesday WOD
Back Squat: 15-mins to build to a heavy 2RM. Metcon: 2:00 Minutes of Max Calories on Assault Bike Then, AMRAP…
240826 Monday WOD
Bench Press 5×3 at 90% of 2RM Fran: For Time 21-15-9 Thrusters 95/65 Pull-Ups
240823 Friday WOD
Front Squat: 15 mins to build to a heavy double. 7 Rounds For Time: 3 Push Jerk at 70% of…
240822 Thursday WOD
Strength: 15-min Bench Press: Build to a heavy double. Metcon: 30-Min AMRAP 30 Cal Row 20 Push-Ups 15 Kettlebell Swings…
240821 Wednesday WOD
Deadlift: 15 minutes to find your heaviest double. Diane DB For Time: 21-15-9 Deadlifts (at 70% of your 2RM) DB…
240820 Tuesday WOD
Strength: Back Squat 3×20 (Add 5-10 lbs from last high rep squat day, weight should be around 50-60% of 1RM…
240819 Monday WOD
Bench Press 3 x 20 Supersets: During 3 minute period between bench press sets, perform the following two accessory movements…
240816 Friday WOD
Front Squat: 5×3 at 88%-92% 5 Rounds: For Time 10 Squat Cleans (50% of 1RM) 10 Wall Ball Shots (20/14)
240815 Thursday WOD
General Warm-Up (5-7 minutes): 5 minutes of light cardio (rowing, cycling, or jogging) 2 rounds of: 10 Arm Circles (forward…
240814 Wednesday WOD
Deadlift 5×3 at 88-92% Metcon: For Time 500m Row 10 Deadlift at 70% 400m Row 15 Deadlifts at 60% 300m…
240813 Tuesday WOD
General Dynamics Stretching (5 mins) Strength: Back Squat: 3 x 15-20 reps (at 50-60% of 1RM) Metcon: (Time Expectation) For…