Sunday Funday Partner WodWod One.. the classicYou go I go for 9 minutes 5 KB swings 5 Goblet squats Run to conesTag your partner inWod 2- 10 Minutes 100/80 burpee buy in split how you want (we can adjust this) In remaining time as many reps as possible of wall balls Wod 3 10 Minutes...Read More
*8amMile Time trial solo10 to 15 minutes Full recovery then partner up for the next part.. Then with a partner Complete 4000m on a machine of your choice… with a twist. every time you switch its 4 burpee box steps up each. 9am solo or we will adjust for partner AMRAP 5 Minutes30 Double DB...Read More
First things first, click the ling below to watch the video so you are prepared for the strength. Fail to prepare……. prepare to fail. Tempo Snatch Pull – Snatch Position Work – YouTube 300m Run10 Tall Muscle Snatches10 Tall Power Snatches10 Tall Squat Snatches10 Power Position Squat Snatches10 Above the Knee Squat Snatches10 Below the...Read More
3:00 Row or Bike, or 800m Run3:00 Banded Glute Activation* *Every :30 perform 5 Jump Squats30 S-leg Glute Bridges (15/leg)30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness.Strength. When you see 5×5 back squat on the board, especially ending with a 5 rep max, you should be as nervous as when you see a really...Read More
Every :90 for 6:00 (4 sets)40 Single Unders6 Light Power Cleans 6 Light Push Presses Conditioning Test“Captain Thunderpants”On a 32 Minute Clock:10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap: 24 MinutesThen, from 24:00 – 32:00:Find a 1RM Shoulder to OH- from the rack —ScaledOn a 32 Minute Clock:8 Rounds200m Run10 Bar Facing Burpees5...Read More
It’s here. The next strength cycle. Back to basics, getting strong with Deadlifts! 4 Minute Row2:30 Easy1:00 Moderate:30 HARDThen,20 Leg Swings, per side, Front to BackThen,2 Rounds3 Inchworms 10 Russian KB Swings, AHAP Lifting TestDeadlift5-3-3-1-1-1Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as...Read More
Sunday Funday Wod 10- Minutes with a partner20 Thrusters 95/6530 calsRest 5 minutesWod 2 14 Minutes14 hang power cleans, 135/9518 Burpees 8 bar muscle upsWod 33 rounds for timeRun 400 together 50 PERFECT airsquats to a wall ball.Read More
8am Endurance Complete in teams 2 of two in any order4 800m intervals (you go i go)150 burpees 300 SINGLE under jump ropes150/120 Cals on one machine 200 box step ups150/120 cals on another machine of your choice 9amAMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of:8 Thrusters (155/105 lb)6 Rope Climbs...Read More
Every 3 Minutes for 9 Minutes150/125m Row HARD10 Scap Push Ups10 Scap Pull Ups20 Jumping Lunges In the remaining time row slowlyThe original version of this workout had more pull up volume which is not always a great idea at the affiliate level. We can scale that number back and finish out the week strong...Read More
