• Coaches
  • Schedule
  • Todays WOD

    Array
    (
        [0] => Monday
        [1] => Tuesday
        [2] => Wednesday
        [3] => Thursday
        [4] => Friday
        [5] => Saturday
    )
    
    Array
    (
        [0] => SKILL/STRENGTH

    4 SETS
    8-10 DEADLIFT @30X1
    10-12 DB LAT. RAISES

    WOD

    9 MIN AMRAP
    15 KB SWINGS (16/24) S: (12/16)
    10 HSPU
    10/12 CAL BIKE

    Recommended Scaled:
    HSPU: Pike Push Ups from a box or HR push-ups [1] => SKILL/STRENGTH

    9 min EMOM
    1) 8-12 STRAIGHT LEG RAISES
    2) 150 FT FARMERS CARRY
    3) 8-10 REVERSE MEDBALL TOSS

    WOD

    FOR TIME
    250 M RUN (AROUND THE BUILDING)
    15 POWER CLEAN (#95/65) S:(75/55)
    500 M RUN
    10 POWER CLEAN (#135/95) S:(95/75)
    750 M RUN
    5 POWER CLEAN (#185/135) S:(135/95) [2] => SKILL/STRENGTH

    4 SETS
    PUSH PRESS X 5

    WOD

    EMOM X 14
    1) 10/12 CAL SKI
    2) 2 BEAR COMPLEX (95/135) S:(85/115) [3] => SKILL/STRENGTH

    BACK SQUAT
    12 MIN TO FIND A 10 RM

    WOD

    3 ROUNDS FOR TIME
    12 PUSH-UPS
    50 FT DUAL KB FRONT RACK LUNGES
    8 TOES TO BAR
    50 DOUBLE UNDERS
    TIME CAP 8 MIN

    Recommended Scaled:
    PUSH-UPS: Box/Bench Push-ups
    TOES TO BAR: Knees to Elbows/kipping straight leg raises [4] => SKILL/STRENGTH

    E90SEC X 12 MIN

    COMPLEX: SNATCH DL + HANG POWER SNATCH + 2 OHS
    FOCUS: Technique, NOT weight

    WOD

    22/16/10
    ALT DB SNATCHES (#50/35) S: (#35/25)
    PISTOL SQUATS
    BURPEE OVER THE DB

    * Don't drop the DB from overhead, please :) [5] => )

    SKILL/STRENGTH

    E90SEC X 12 MIN

    COMPLEX: SNATCH DL + HANG POWER SNATCH + 2 OHS
    FOCUS: Technique, NOT weight

    WOD

    22/16/10
    ALT DB SNATCHES (#50/35) S: (#35/25)
    PISTOL SQUATS
    BURPEE OVER THE DB

    * Don't drop the DB from overhead, please :)

    See Full Week
  • Pricing
  • Blog