8am Endurance option 1 Run option800×2 with 3 minute rest 400×4 With 2 minute rest800×2 with 3 minute restOPTION 2Partner wod20 Rounds (10 rounds each) of :45 second row sprints with 15 second transition time. I go, you goREST 5 MinutesMax effort partner bike for 5 minutes. One partner works at a time9 am mobility...Read More
Warm up 8 Min Run/Bike/Row THEN 3 Rounds 10 air squats8 stiff legged deadlifts, empty barbell8 good mornings, empty bar8 broad jumps Deadlift3-3-3-3-3-3 Work to end around 85%Wod6 Minutes Amrap12 Dumbbell Snatches 70/50200 M Run (sprint this) Rest 3 Minutes 6 Minute Amrap3 Man Makers 70/506 pull ups200 M RunRead More
Warm up9 Warm Up Minute EmomMinute 1- Hollow hold as long as possibleMinute 2- Superman as long as possible Minute 3-8 squats with 3 second holdStrength-14 minutes Every Other Minute on the Minute 6 Back squats at or above 80 percent of your 1 rep max15 Minute AMRAP 50 Double Unders/75 Singles 15 Toes to...Read More
Warm up4 rounds of 5-10-15 Pull ups push ups squatsStrengthBench press and Weighted Pull ups (hold dumbbell or wall ball with your feet)5 sets of 7 bench press, immediately after bench max reps in a one minute of weighted pulls ups. Recover 3 to 4 minutes and start your next set. Looking for basically full...Read More
Warm up- 5 minutes of bike or rowThen one round together reviewing points of performance and 2 on your own10 Deadlifts 10 Push jerks10 Front Squats Get your team ready and bar ready. Try to keep it to 1 bar per team. If thats not possible, not more than 2 bars per team. We will...Read More
Warm Up-5 minute Amrap Partners 200 M run to together10 wall balls over the rig togetherHave fun, go fastSkill/Strength 16 Minute AmrapMinute 1- 10 Hang power cleans from the KneeMinute 2-15 Push upsMinute 3-4 squat cleans *increase weight each round and use this as your warm up for the workoutMinute 4 – 10 ring rows...Read More
Sunday Background VIA WodWell.com: This “M.I.R.” Hero WOD is dedicated to the three fallen officers of the Milwaukee Police Department, Officer Michael Michalski, Officer Charles Irvine Jr., and Officer Matt Rittner. Officer Charles Irvine Jr., 23, died on June 7, 2018 after his patrol car was involved in a serious crash near 76th and Silver...Read More
Today is completely dedicated to weightlifting! Today is the day to get that technique help. 5 Min Run/Bike/Row THEN 3 Rounds W/Empty Bar 7 Good Mornings 7 Power Cleans 5 Front Squats 5 Push Press 5 Thursters Break out and start Strength, Coaches will help everyone. Do AT LEAST 10 reps of each movement with...Read More
Warm up-3 RoundsDown and back banded x walks10 goblet squats with 2 second hold in the bottom Overhead KB walk down and back, switch arms halfway20 walking lunges Strength- DON’T SKIP the second part of thisFind your one rep max front squat— rest 4 minutes THEN take 60 percent of that number and go for...Read More
