Warm up running intervals Run 400- rest 1:1, 4-5 rounds- add a round from where you were last week Strength-Time to reset and review all your lifts Snatch- 10 minutes to warm up then 10 minute EMOM 2 Power Position snatches- add weight as you go.. nothing ugly– work on form– if you can full...Read More

Warm up 30 second bike intervals- teams of two or three- get through 8 intervals. Strength- Strict press- warm up those shoulders before jumping into this 5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent******* Wod- “Diane” Deadlift 225...Read More

The open is done, time to get back to regular training. Warm Up- Teams of 2 or 3 rowing intervals- 8 intervals per individual. Row 30 seconds, hop off the rower, let the next person on and keep cycling through. Strength: Back squat Warm up and then start your first set of 5 at 65...Read More

Warm up- 4×400 meter run.. its nice out.. go run Strength- Bench 4-4-4-4-4- Wod 4 rounds 21 Kettlebells 25 doubles Run 400M  Read More

Warm up- 400 repeats- 3-4 rounds. 1:1 work to rest Strength- get warmed up with an empty bar Snatch complex Emom- 10 minutes Advanced-one hang squat to one hang power to OHS Intermediate-2 hang power snatches + over head squat ONLY IF YOU CAN OHS TO DEPTH WOD- 3 Rounds- 20 snatches at 115/75 16...Read More

warm up. Run 400m x4 nice and easy. rest 2 minutes in between.. cut it to 3 if you’re not in love with running. Strength Clean and Jerk Complex Emom Every minute on the minute for 10 minutes 1 hang squat clean 2 jerks (split or power) WOD 12 min Amrap 100/80 Cal. Row Max...Read More

Strength Bench press. 7,7,5,5,3,3,1,1 WOD 5 rounds 10 Power Cleans 135/95 30 doubles Run 200Read More

Strength Push jerk 3-3-3-3-3 WOD 1500 m row buy in 5 rounds 14 alternating kettlebell snatches (sub is swings or one arm swings) 10 box jumps 20 situps     **New You** Strength Push press 5-5-5-5-5 WOD 1000 m row 5 rounds 14 kettlebell swings 10 box jumps 20 situps    Read More

Strength Front squat 5-5-5-5-5  %80 ish— Wod 5 rounds 30 Doubles 10 Deadlifts 205/155 10 Pull ups  Read More

Ok. If you registered for Wod Wars and you have been slacking its time to get it together. The next 4 weeks will be a lot of heavy strength work and a lot of good conditioning wods. Warm up-50 cals on the bike or 60 on the rower. Strength 20 minutes+ (depending on if you...Read More