WOD: DB Rows, Deadlifts, Box Jumps
Friday Workout Of the Day LIFT Single Arm DB Row 3×8 per arm WOD 10min AMRAP 2+ Deadlifts (225/155) 10 Box Jumps (30/24)
WOD: DB Rows, Deadlifts, Box Jumps Read More »
Friday Workout Of the Day LIFT Single Arm DB Row 3×8 per arm WOD 10min AMRAP 2+ Deadlifts (225/155) 10 Box Jumps (30/24)
WOD: DB Rows, Deadlifts, Box Jumps Read More »
Wednesday Workout Of the Day LIFT Front Squat with 3sec pause 3×3 @ 82.5% WOD 4 Rounds, 1min per station 1. 10 DB Box Step-overs (50s/35s) (20) 2. 60 yard Shuttle (sprint) 3. 10 Hand-Release Pushups 4. 15/10 Calorie Ski
WOD: Front Squats, DB Box Step-overs, Shuttle Sprint, Hand-Release Pushups, Ski Read More »
Tuesday Workout Of the Day LIFT Press 3×7 @ 75% WOD 1 5 Rounds 10 KB Snatches (53/35)* 10 Box Jump-overs (24/20) 10 KB Hang Clean & Jerks* 10 Box Jump-overs *5L/5R WOD 2 1min Max Cal Bike
WOD: Press, KBs, Box Jump-overs, Bike Read More »
Wednesday Workout Of the Day 2 Rounds 20 Overhead Squats (95/65) 30 Toes to Bar 40 KB Hang Clean & Jerks (53/35) 50 Wall Balls (20/14)
WOD: Overhead Squats, Toes to Bar, KB Clean & Jerks, Wall Balls Read More »
Monday Workout Of the Day LIFT Bench Press 3×5 @ 80% WOD 5 Rounds 48 Double Unders 12 Front Squats (115/80) 3 Bar Muscle-Ups (sub=9 Ring Rows)
WOD: Bench Press, Double Unders, Front Squats, Bar Muscle-Ups Read More »
Sunday Workout Of the Day CORE 5 Rounds (not for time, rest as needed) 20sec Plank 20sec L-Sit 10 V-Ups or GHDs WOD 21-18-15-12-9-6-3 Hang Power Snatches (95/65)* * 9 Burpee Box Jump-overs (24/20) after each set of snatches
WOD: Core, Hang Power Snatches, Burpee Box Jump-Overs Read More »
Saturday Workout Of the Day LIFT Back Squat 3×7 @ 75% WOD Partner WOD 20min AMRAP (in relay) 20/14 Calorie Bike 15 Pushups 10 Squat Cleans (135/95)
WOD: Back Squats, Bike, Pushups, Squat Cleans Read More »
Thursday Workout Of the Day LIFT Snatch 4×2 @ 85% WOD 5min AMRAP 21 Overhead Squats (95/65) 21 Chest-to-Bar Pullups Max Bar-Facing Burpees Rest 1min 4min AMRAP 15 Overhead Squats 15 Chest-to-Bar Pullups Max Bar-Facing Burpees Rest 1min 3min AMRAP 9 Overhead Squats 9 Chest-to-Bar Pullups Max Bar-Facing Burpees
WOD: Snatch, Overhead Squats, Chest to Bar Pullups, Bar-Facing Burpees Read More »
Wednesday Workout Of the Day LIFT E2MOM x 5 (increase weight each set) Squat Clean + Hang Power Clean + Jerk WOD 4 Rounds 15 Thrusters (115/80) 30 Double Unders
WOD: Clean & Jerk, Thrusters, Double Unders Read More »
Tuesday Workout Of the Day 250m Row/Ski 40 Sumo-Deadlift High Pulls (75/55) 40 KB Snatches (53/35) 10 Strict Handstand Pushups 500m Row/Ski 20 Sumo-Deadlift High Pulls 20 KB Snatches 10 Strict Handstand Pushups 750m Row/Ski 10 Sumo-Deadlift High Pulls 10 KB Snatches 10 Strict Handstand Pushups 1000m Row/Ski
WOD: Row/Ski, Sumo-Deadlift High Pulls, KB Snatches, Strict HSPUs Read More »