WOD

December 26

6 rds (30 secs on/30 secs off) Row for Cals No Pushup Burpee Box Jumps (20/15) DB Alternating PS @ tough weight AB for Cals Abmat Situps *Arms across Shoulders    

read more

December 22

Primer Work: 1-arm Farmers Hold Lateral Stepups 2 x 6 per side Double KB Front Rack Wall Sit Hold 2 x 20-30 secs + A. BS up to 85% for 3 x 2 reps in 12 mins B. Bench Press 3 x 6 reps *you have 8-10 mins + 12 EMOM Min 1- 20 sec amrap Rope Slams + 20 sec amrap Hand...

read more

December 21

A. DL up to 90% for 2 singles for the day in 12 mins + 5 rds 3 DL (245/165) *can scale up to (285/195) 20 DU 20 Abmat Situps 20 DU   1Team Training A. DL up to 90% quickly for the day + 10 EMOM Odd mins- DB/KB Renegade Rows x 6 per side Even mins- Weighted Strict Ring...

read more

December 19

10/8/6/4/2 reps Squat Clean to OH (135/95) *can scale up to (165/115) Burpee Pullups *can scale up to 5/4/3/2/1 Burpee Ring MU 15 min time cap! + Partner Workout For time 150 WB (20/14) *can scale up to (30/20) *while partner is doing WB, the other one must hold...

read more

December 16

Primer Work: Ladder Work for 5 mins D-Ball Rotational Throws for distance x 6 total throws per side D-Ball Squat to Throw against Wall x 10 total reps (think a really high Wall Ball throw) + 12-15 mins of: 1-arm Lateral Sled Drag x 50 ft per side Double KB Front Rack...

read more

December 15

A. Snatch w/pause @ knee 1 x 3 singles @ 50,60,70%; Snatch 3 x 3 singles @ 75-85% + 7 min amrap 6 PS (115/78) *can scale up to (125/83) 12 Up N over Box Jumps (24/20) Rest 3 mins 5 min amrap 5 Hspu *Kipping 10 T2B + Finisher: DB Prone Rows 2 x 10-12 reps Seated...

read more

Programming isn’t anything

It’s everything.