Wednesday, 17 November 2021
Strength: EMOM 10 Minute 1 - 2 Hang Power Cleans Minute 2 - 3 Weighted Strict Pull-ups * Intent is to Add Weight Each Round; Aim For...
Tuesday, 16 November 2021
Gymnastics Skill Work: EMOM 10 :30 Seconds Alternating Single-Leg Squats (Pistols) Conditioning: 3 Rounds For Max Reps 1:00 Minute GHD...
Monday, 15 November 2021
Strength: Power Snatch Take @ 15 Minutes to Complete: 2 Sets x 5 Snatches (Light Weight) 2 Sets x 3 Snatches (Moderate Weight) Build to...
Friday, 12 November 2021
Strength: Push Press 6 Sets X 4 Reps Take @ 10-15 Minutes to Build up to a Heavy 4 Reps Conditioning: 5 RFT (18 Minute Time Cap) 50'...
Thursday, 11 November 2021 - Veterans Day
Conditioning: "Chad" 1000 Box Step-ups (20") For Time Unweighted (45 Minute Time Cap) * This Hero WOD is named after Navy SEAL, Senior...
Wednesday, 10 November 2021
Strength: Bench Press 5 Set X 7 Reps Conditioning: For Time 1200/1000 Meter Row 80 TTB 10 Rope Climbs
Tuesday, 9 November 2021
Conditioning: Every 4:00 X 7 Rounds 200 Meter Sprint Post-WOD: Back Squat 3 Sets X 30 Reps @ 25-35% 1RM
Monday, 8 November 2021
Strength: Hang Clean Take 10-15 Minutes to Build to a Heavy Unbroken Set of 3 Reps Conditioning: For Time 15-12-9-6-3 Power Cleans...
Friday, 5 November 2021
Strength: Strict Press 7 Sets X 4 Reps * Keep Moderate/Heavy Load Across All Seven Sets Conditioning: 2 RFT: 250/200 Meter Row - Each...
Thursday, 4 November 2021
Conditioning: For Time (15 Min Time Cap) 150 Air Squats 50 V-ups 120 Air Squats 40 V-ups 90 Air Squats 30 V-ups Post-WOD: Run 1.5 Miles...
