Workout of the Day Back Squat When figuring your percentages, remember, you’re using 90% of your 1rm + 50#, then: 5@40%, 5@50%, 5@60% WOD Every 90 seconds for 8 rounds: 3 Power Snatches 3 Overhead SquatsRead More
Workout of the Day Deadlift When figuring your percentages, remember, you’re using 90% of your 1rm + 50#, then: 5@40%, 5@50%, 5@60% WOD For 1 minute, perform each of the following movements: Row for calories Thrusters Rope Climb Slam Ball SDHP (sumo deadlift high pull) Rest 1 Minute 3 Rounds Your score will be your...Read More
Workout of the Day Front Squat 5@40%, 5@50%, 5@60% WOD Buy in: 100 Double Unders then: 15-12-9 Push Press 135/95 GHD Sit ups KB Swings 70/53 For time Then: 100 Double UndersRead More
Workout of the Day 400 Meter run Wall Ball x 21 Burpees x 21 200 Meter run (with your wall ball) Wall Ball x 15 Burpees x 15 400 Meter run Wall Ball x 9 Burpees x 9 200 Meter Run (with your wall ball)Read More
Workout of the Day Back Squat Take 90% of your 1rm, add 10# (50 total) and perform the following sets: 5@75%, 3@85%, 1+@95% WOD Walking Lunges x 20 (45/35# plate overhead) Ball Slams x 10 AMRAP 10 minutesRead More
Workout of the Day Deadlift Take 90% of your 1rm, add 10# (50 total) and perform the following sets: 5@75%, 3@85%, 1+@95% These will be heavy sets, make sure you’re using proper form before increasing your weights! WOD 21-18-15-12-9-6-3 Dips T2B Pull UpsRead More
Workout of the Day Overhead Press Use 90% of your 1rm add 5# (25 total) and perform the following sets: 5@75%, 3@85%, 1+@95% WOD Pistols x 20 (10/side) KB Swings x 10 4 RoundsRead More
Workout of the Day Front Squats Take 90% of your 1rm, add 10# (50 total) and perform the following sets: 5@75%, 3@85%, 1+@95% These will be heavy sets, make sure you’re using proper form before increasing your weights! WOD Push Press x 10 Run 200 meters Rope Climb x 1 AMRAP 20 minutesRead More
Workout of the Day Deadlift Using 90% of your 1RM, add 10# (50# total) and perform the following sets: 3@70%, 3@80%, 3+@90% WOD DU x 100 90 ft walking lunges 45/25# plate DU x 80 Air squats x 70 DU x 60 Burpees x 50 DU x 40 T2B x 30 DU x 20 Muscle...Read More
