Tuesday’s WOD

Warm Up: 5 Minute Jump Rope 500M Row Burgner warm up   Hope For Kenya/ 12 Minute AMRAP: 50 Air Squats 30 Push-ups 15 Pull-ups   Advance WOD Strength 1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes 2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec. Notes: All reps must be performed with the hips (ass) in contact with the bench. 2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec. Notes: 2a & 2b should be

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Monday’s WOD

Warm Up: 500 Meter Row and 200 M run Burgner warm up 7 Rounds For Time: 7 Push Jerks, 155/105 lbs 7 Chest-to-bar Pull-ups 7 Burpees   Advance WOD BB Gymnastics 5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec. Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Strength/Accessories 1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec. DEMO VIDEO 1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO 1c)

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Friday’s WOD

Warm Up: 500M Row 400M Run   Power Cleans/ Strength: 1-1-1-1-1-1-1   *Use the heaviest weight you can for each set. Rest as needed between sets.   Advance WOD BB Gymnastics 1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec. Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. 2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO 2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec. Notes: One rep of Duck Walks would include

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Thursday’s WOD

Warm Up: 500M Row   Hortman/ 45 Minute AMRAP : 800M Run 80 Air Squats 8 Muscle Ups   Advance WOD BB Gymnastics 1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat 2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should

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