Monday, Jan. 20 BOX A. Every two minutes, for 12 minutes (6 sets): Front Squat x 1 rep @ 85-95% B. Four sets for times of: 20 Double-Unders 15 Wall Ball Shots (20/14 lb to 12”/10”) 10 Chest-to-Bar Pull-Ups Rest 60 seconds
*Partner WOD on Thursday! Pair up!! Monday, Jan. 13 BOX A. Every minute, on the minute, for 8 minutes: Front Squat x 2 reps @ 80-85% B. Every minute, on the minute, for 12 minutes: Odd Minutes – 15 Wall Ball Shots (20/14 lb) Even Minutes – 10 Chest-to-Bar Pull-Ups
*This week we begin with the new Open Prep cycle! Get ready to get your Game ON* Monday, Jan. 6 BOX A. E.M.OM. for 8 minutes: Front Squat x 2 reps @ 75-80% B. 3 Rounds for time: 10 Power Cleans (60%of1RMClean) 15 Chest to Bar Pull-Ups Time Cap: 12 min.
Monday, Dec. 23 BOX A. Every minute, on the minute, for 20 minutes: Odd Minutes – Stationary Dips (7/5) Even Minutes – 15 Unbroken Kettlebell Swings (as heavy as you can keep unbroken) *Scale accordingly! B. Weighted Planks 3 x 1 min. hold, rest 1 min.
Monday, Dec. 16 BOX A. E.M.O.M. for 5 min. perform 1 Back Squat at 90% (in full classes be prepared for two people to work one right after the other on the same min. at 30s, and to have two heats). B. Three Rounds for times of: 10 Pull-Ups 20 Wall Ball […]
Monday, Dec. 2 Box closed – National Holiday – Do Outdoor WOD below (Stay tuned to Facebook + Twitter just in case) Outdoor Endurance option: A. Easy 1-Mile Warm-Up Run B. Three sets of: Run 800 Meters @ 90-95% Rest 4 minutes Tuesday, Dec. 3 BOX A. Back Squat 5 reps […]
*TEAM WOD ON FRIDAY (3 ppl) Monday, Oct. 21 BOX A. E.M.O.M., for 10 minutes: 1 Hang Power Snatch + 1 OHS (hang just above the knee/1 challenging weight across sets, not building up) B. E.M.O.M., for 10 minutes: 20 Double Unders 10 Toes to Bar 10 Double Unders COMPETITORS […]