Friday, September 17, 2021

2021-09-17T17:25:59-07:00

3:00 Work - 2:00 Rest x 4 (20:00) (Comp) 40 Wallballs (14/20) AMRAP 1) Cal Row 2) KB Front Rack Reverse Lunge (1/1.5p) 3) American KB Swing (1/1.5p) 4) Jumping Lunge (Fitness) 25 Wallballs (14/20) AMRAP 1) Jumping Lunge 2) Russian KB Swing (1/1.5p) 3) Reverse Lunge w/Single DB 4) Cal Row

Friday, September 17, 20212021-09-17T17:25:59-07:00

Thursday, September 16, 2021

2021-09-16T17:29:29-07:00

Back Squat: 3-4 Sets: 5 Reps @ 73% (Less than 2 Weeks ago) (Rest 1:00) 8/8 Lateral Box Step Up/wDB (Control eccentric) (Rest 1:00) 100' Single Arm Overhead Carry (5 Push Press prior to Carry) (Rest 1:30) Snatch: 20:00 Clock High Hang Snatch with Pause in Dip and Catch 1.1.1 (Rest 0:10-15 between reps) Increase [...]

Thursday, September 16, 20212021-09-16T17:29:29-07:00

Wednesday, September 15, 2021

2021-09-15T17:02:49-07:00

AMRAP 12:00 (Comp) 3 Rounds: 8 Double DB Power Cleans (35/50) 35 Double Unders 3 Rounds 4 Devil Press (35/50) 8 Toes To Bar (Fitness) 3 Rounds: 8 Double DB Hang Power Clean (20/35) 20 Double Unders 3 Rounds 4 Devil Press (20/35) 20 Sit Ups

Wednesday, September 15, 20212021-09-15T17:02:49-07:00

Tuesday, September 14, 2021

2021-09-14T17:39:00-07:00

4 Rounds For Times: (Comp) 2 Sets: 8 Strict HSPU 12 KB Snatches 12 Alternating Pistols 12/16 Cal Row 200m Run (Rest 2:00 Between) (Fitness) 2 Sets: 4 Strict HSPU Progressions 8 Hand Release Push Ups 8 KB Swings 8 Alternating Pistols or Jumping Squats 8/12 Cal Row 200m Run (Rest 2:00 Between)

Tuesday, September 14, 20212021-09-14T17:39:00-07:00

Monday, September 13, 2021

2021-09-13T16:46:28-07:00

3 Rounds (12 Min Time Cap) (Comp) 6 Wall Walks 18 DB Overhead Walking Lunges (35/50) 12 Burpees Over DB (Fitness) 3 Wall Walks 18 Heavy Single DB Front Rack Lunges 8 Burpees Over DB

Monday, September 13, 20212021-09-13T16:46:28-07:00

Sunday, September 12, 2021

2021-09-12T14:19:10-07:00

Strongman (Carries etc) 4-5 Sets: 10 DB Floor Press w/Controlled Eccentric 5-10 Deficit Push Ups (Rest 1:00) 5/5 Single Arm Seated DB Press (Rest 1:00) 20 DB Bent Over Rows (10/10) (Rest 1:00) WOD: Not For Time 300' Farmers Carry (50' Increments) 50 Z-Press w/Slow eccentric 2:00 Handstand Hold Every Break - 10 Burpees 

Sunday, September 12, 20212021-09-12T14:19:10-07:00

Saturday, September 11, 2021

2021-09-11T12:26:40-07:00

Team WOD: 12:00 AMRAP 800m Run (Together) 40 Wallballs (14/20) 20 Synchro DB Hang Snatches (35/50) 30 Wallballs 15 Synchro DB Hang Snatches AMRAP Sit Ups (Rest 3:00) 12:00 AMRAP: 800m Run (Together) 40 Sit Ups (Synchro) 20 Synchro DB Hang Snatches (35/50) 30 Sit Ups15 Synchro DB Hang Snatches AMRAP Wallballs

Saturday, September 11, 20212021-09-11T12:26:40-07:00

Friday, September 10, 2021

2021-09-10T14:31:11-07:00

For Time (Comp) 5-4-3-2-1 Rope Climb 50-40-30-20-10 Double Unders 25-20-15-10-5' Handstand Walk (Fitness) 3-3-2-2-1 Rope Climb 30-30-20-20-10 Double Unders Plate Ground to Overhead (25/45)

Friday, September 10, 20212021-09-10T14:31:11-07:00

Thursday, September 9, 2021

2021-09-09T12:24:41-07:00

AMRAP 12:00 (Comp) 12 Deadlifts (155/225) 12 DB Front Squats (35/50) 6 Bar Muscle Ups (Fitness) 8 Deadlifts (115/165) 12 DB Box Step Ups (20/24") (Single DB) 6 Pull Ups

Thursday, September 9, 20212021-09-09T12:24:41-07:00