WOD: Front Squats, “DT”
Monday Workout Of the Day LIFT Front Squat 3×5@80% 1RM Hero WOD: “DT” 5 Rounds… 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks
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Monday Workout Of the Day LIFT Front Squat 3×5@80% 1RM Hero WOD: “DT” 5 Rounds… 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks
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Friday Workout Of the Day LIFT Front Squat 3,3,3,3,3 (Clusters) Each set looks like: 1 Front Squat Rest 15secs 1 Front Squat Rest 30secs 1 Front Squat WOD AMRAP: 5 Rounds of 3min work, 1min rest: 3 Deadlifts @55% 1RM 6 Handstand Pushups *(4/2″Deficit) 9 Ring Rows
WOD: Front Squat, DLs, HSPUs, RRs Read More »
Tuesday Workout Of the Day LIFT Back Squat w/3sec pause 3,3,3,1x max reps @80% of heaviest set. WOD 15min AMRAP 5 Single Arm KB Thrusters (50/35) 10 Burpees 15 Russian Kettlebell Swings
WOD: Squats, Thrusters, Burpees, KBS Read More »
Monday Workout Of the Day LIFT Back Squat (1RM) 5@ 60% of most recent 1RM 3@ 70% 3@ 75% 2@ 85% 1@ 90% *Find 1RM after the 90% lift (Do 1 rep until failure) WOD 1-12 Burpee Toes to Bar 12-1 Box Jumps (24/20)
WOD: Back Squat, BT2B, Box Read More »
Wednesday Workout Of the Day WOD 200 Air Squats 20 Tuck Crunches 150 Wall Balls (20/14) 15 Toes To Bar 100 Situps 10 Burpees 50 Overhead Walking Lunges (45/25) 5 Rope Climbs If completed in 25min or less, rest 4min, then complete… 3 Roudns… 2 Turkish Getups 4 Strict Handstand Pushups 6 Chest To Bar
WOD: Squats, WBs, T2B, SUs, Burpees, OHWL, Rope Read More »
Friday Workout Of the Day LIFT Front Squat Find 1RM WOD 2 rounds of 4min AMRAP… 3 Power Cleans (135/95) 5 Ring Dips 7 Air Squats ** 2 min rest between rounds
WOD: Squats, Cleans, Dips Read More »
LIFT Front Squat (3 second pause) 3×2 @ 75% 3×1 @ 80% WOD 6 rounds… 12 Wall Balls (20/14) 6 Deadlifts (225/165) 3 Muscle Ups
WOD: Front Squat, Wall Balls, Deadlifts, Muscle Ups Read More »
Wednesday Workout Of the Day LIFT Front Squat (3s pause at the bottom) 4×2 @ 80% WOD 21-18-15-12-9-6-3 Box Jumps (24/20) Push Press (95/65) 2 Muscle Ups between rounds
WOD: Front Squat, Box Jumps, Push Press, Muscle Ups Read More »
Monday Workout of the Day LIFT Press 3×3 @ 80% 3×1 @ 85% WOD 5 Rounds… 10 Ring Dips 20 Front Squats (45/35) 10 Pushups 20 Front Rack Lunges
WOD: Press, Dips, FS, Pushups, Lunges Read More »
HERO WOD ‘Murph’ For Time: 1600m Run 100 Pullups 200 Pushups 300 Squats 1600m Run Reps can be partitioned in any way