Archives

Warm-up & Mobility: 15 Minutes Strength: Overhead Squat – work to a heavy double** Conditioning: “Nancy” 5 rounds for time of – 400m Run 15 OHS** (95/65lb) **or [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 – 3 Hang Clean – 70% of 1RM Conditioning: “Biggie Smalls” Complete 6 rounds (for time and weight) of: 5 Hang Power [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 5 at 70-75% of 1RM (using the same weight for all sets – this is volume work) Conditioning: “Quarter Gone [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min for Push Press 3-3-3 then Push Jerk 3-3-3 Conditioning: “Push-it Real Good” 12 min AMRAP of 10 KB Swing (32/24k) 12 Push-up 6 Push [...]

I usually don’t post training of Sunday but today is the 10 yr anniversary of  “Operation Red Wings”. “SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to work to a heavy double Conditioning: “Toto” – 14 minute AMRAP of – 21 Air Squats 9 HSPU 7 Burpee [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up the deadlift – Work up to WOD weight Conditioning: “Baby Come Back” For time: 21-15-9 reps of – Deadlift @ bodyweight [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 20 minutes to hit a heavy double Conditioning: “Keep Hanging On” 10 Minute AMRAP  (use 70% of Hang Power Clean or Jerk, whichever [...]

“White” Five rounds for time of: 3 Rope ascents 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead (L+R=2) Run 400 meters Today’s WOD is in remembrance of U.S. Army [...]

Warm-up & Mobility: 15 Minutes Strength: 20 minutes to work to 1RM Snatch Conditioning: “She’s Gone” 2 RFT (or max reps in a 15 min time cap) 50 Wall Ball (20/14lb) 40 KB [...]