Tuesday 1/25/22

WOD PART 1: BARBELL COMPLEX Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk PART 2: “DISGRACE” 3 Rounds For Time: 10 Squat Cleans (135/95) 10 Push Jerks (135/95) Intermediate: 95/65 Beginner: 65/45 BOX BRIEF 5FRx SLEEP WHEN WE GET THE SLEEP WE NEED….....
Monday 1/24/22

Monday 1/24/22

WOD PART 1: DEADLIFT 15 – 12 – 9 – 6 – 3: Deadlifts *MUST be unbroken/touch-and-go *Score = Sum Total Load of all 5 sets PART 2: “VOICEMAIL” On the Minute x 10: 6 Chest to Bar Pull-ups 6 Box Jump Overs (24″/20″) Max Dumbbell...
Sunday 1/23/22

Sunday 1/23/22

WOD “SHOPAHOLIC” For Time 10 Rounds: 15 AbMat Sit Ups 15 Russian Kettlebell Swings (70/53) Every 3:00 [Starting on the 0:00] 100m Single Kettlebell Farmer’s Carry (Suitcase Carry) *Switch arms at 50m Intermediate: 53/35 Beginner: 30/20 BOX BRIEF 5FRx REGENERATION...
Saturday 1/22/22

Saturday 1/22/22

WOD “STAY AWHILE” For Time: 100 Double Unders 4 Rounds: 15 Burpees to Target 15 Wall Balls (20/14) 100 Double Unders 4 Rounds 15 Burpees to Target 15 Wall Balls (20/14) 100 Double Unders Intermediate: 50 DU’s, WB 14/10 Beginner: Singles x1, WB 10/6 [Time Cap =...
Friday 1/21/22

Friday 1/21/22

WOD PART 1: “JOKER” For Time: 1-10 Toes to Bar 10-1 Deadlifts (225/155) Every Round Adds Up to 11 Reps Intermediate: 155/105 Beginner: 95/65, Knee Raises PART 2: BACK SQUATS Back Squat for load: #1: 5 reps @ 65% 1RM #2: 5 reps @ 73% 1RM #3: 5 reps @ 78% 1RM #4: 5 reps...
Thursday 1/20/22

Thursday 1/20/22

WOD “MOVE ALONG” AMRAP 5: Single Dumbbell Box Step-ups AMRAP 5: Calorie Row AMRAP 4: Single Dumbbell Devil’s Press AMRAP 4: Calorie Row AMRAP 3: Single Dumbbell Reverse Lunges AMRAP 3: Calorie Row AMRAP 2: Single Dumbbell Thrusters AMRAP 2: Calorie Row AMRAP 1:...