Categories
Blog WOD

Friday

STRENGTH
Weighted Step ups

WOD
15 min. Amrap
Baseline
500m Row
40 Squats
30 Sit ups
20 Push Ups
10 Pull Ups

 

Categories
Blog WOD

Thursday

Bullet Proof Shoulders

SKILL
Dips
Muscle Ups

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WOD
5 Rounds
5 OHS (135/95)
3 Muscle Ups
50m Sprint x2 (sprint to the end of the parking lot, stop, turn around, sprint back)

Scaled
5 OHS (95/65)
10 Pull ups
5 Dips
50m Sprint x2 (sprint to the end of the parking lot, stop, turn around, sprint back)

Categories
Blog WOD

Wednesday

Bullet Proof Shoulders

SKILL
Turkish Get up
3 sets of 4 (two on each side)
Alternate with
Windmills
3×4 (two on each side)

WOD

4 rounds for time of:

7 Thrusters (115/75)
14 Push-ups
21

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Russian Kettlebell Swings (70/55)

Scaled
4 Rounds

7 Thrusters (95/65)
14 Push ups
21 Russian Kettlebell Swings (55/35)

Categories
Blog WOD

Tuesday

STRENGTH
BACK SQUAT

WOD
5 rounds for time of:
3 Power cleans (185135)
7 Wallballs (20/14)
9 Burpees

Scaled
5 Rounds for time
3 Power clean (155/115)
7 Wall balls
9 Burpees

Categories
Blog WOD

Monday

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the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. This November, please join us in connecting America’s communities to our nation’s Veterans, forged by the bonds that form in shared hardness and accomplishment – through our own Armistice.

“Armistice”

Round 1: 9 minute AMRAP

100-meter sprint | 11 sit-ups | 11 air squats

100-meter sprint | 22 sit-ups | 22 air squats

100-meter sprint | 33 sit-ups | 33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection, then:

Round 2: 9 minute AMRAP

100-meter sprint | 11 pushups | 11 box jumps (RX 24”/20”)

100-meter sprint | 22 pushups | 22 box jumps

100-meter sprint | 33 pushups | 33 box jumps

*add 11 to the pushups and box jumps for each additional round

Categories
Blog WOD

Saturday

Hmmm, maybe a Hero WOD, or some tabata or maybe…. Chaos Saturday! (That means you’ll find out when you get here).

Categories
Blog WOD

Friday

Front Squats
5×3 with 2 minute starts

WOD
5 Rounds
“Litvisprint”
3 OHS (135/95)
Sprint 100m, walk back

Intermediate
3

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OHS (115/75)
Sprint 100m, walk back

Scaled
3 OHS (95/65)
Sprint 100m, walk back

Score is time for each round.

Categories
Blog WOD

Thursday

STRENGTH
PUSH JERKS
5X3 Alternate with max reps Kipping pull ups.
Scaled- If you do not have a strict pull up, Modify to strict negative pull ups

WOD
Advanced
5 RFT
15 Hang Power Snatch (75/45)
50 Double unders

Intermediate
3 Rounds
15 Hang Power Snatch (75/45)
150 Singles

Scaled
15 Hang Power Snatch (55/30)
150 Singles

Categories
Blog WOD

Wednesday

Strength/Skill
Spend some time working on dead lift skill and warming up to WOD weight
WOD
3 RFT
5 Dead lifts (325/225)
10 Burpees
20 Flutter Kicks

Intermediate
5 Dead lifts (275/185)
10 Burpees
20 Flutter Kicks

Scaled
5 Dead lifts (225/155)
10 Burpees
20 Flutter Kicks

Categories
Blog WOD

Tuesday

SKILL
Rope Climbs or 21 Rope Pulls

WOD
Advanced
15 Rounds
1 Rope climb
3 Dips
6 Burpees
4 GHD sit ups
Intermediate/Scaled
15 Rounds
3 Rope Pulls
3 Band or Box Dips
6 Burpees
9 Abmat Sit ups