By | February 24th, 2018|Wods, Wodstar Daily|

Strength:  Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout:  8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10

By | February 24th, 2018|Limitless, Wods|

Strength: Front Squats: 6 Sets of 3 Reps @ 87% of 1 Rep max Rest as needed   Workout: For Time 10 Rounds 3 Muscle-ups 5 Handstand push-ups 7 Kettlebell swings @ 53/70   Rest 15 Mins   WOD: For Time Run 400 Meters 15 Power snatches @75/105 9 Burpees over bar Run 400 Meters [...]

By | February 24th, 2018|Beach Body, Wods|

Body Work: Push/Pull Dumbbell floor press: 3 x 6-8 Dumbbell supinated row: 3 x 6-8 Rest as needed Machine single arm chest press: 3 x 6-8 each Seated single arm cable row: 3 x 6-8 each Rest as needed Cable fly: 3 x 8-10 Reverse fly: 3 x 8-10 Rest as needed Finisher: 5 Sets [...]

By | February 23rd, 2018|Building Bridges Competitor, Wods|

If you are missing a piece of equipment, click here for a Josh's substitution list   WOD: For Time 50-40-30-20-10 Dumbbell snatch 75/50 7-6-5-4-3 Legless rope climb   Rest 20 Min   WOD: For Time 50-40-30-20-10 Cal bike GHD sit-ups Ring dips     Strength: Back squat Work to a heavy single, the compete 6 Sets [...]

By | February 23rd, 2018|Wods, Wodstar Daily|

Strength:  Back Squat 5 x 8 (75%) EMOM:  Every 3 Min x 10 (30min) Snatch Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 4 Rounds for time: 250 Meter Row 25 Thrusters 95/65# 25 Pull-Ups 25 Handstand Push-up  Accessory Work: [...]

By | February 22nd, 2018|Limitless, Wods|

Mobility: 20 Mins to work on any part of your body that needs it.   Strength: Back squats: 10-8-6-4 Build in weight   Work: 6 Min AMRAP @ high effort: 7 Cal AD 7 Front squats @moderate weight 7 Burpees over bar Rest 3 Mins 6 Min AMRAP @high effort: Row 250 Meters 15 Wall balls [...]

By | February 22nd, 2018|Beach Body, Wods|

Body Work: Full Body Deadlift: 5 x 3-5 Rest as needed Landmine Circuit Landmine Single arm shoulder press: 3 x 8-10 Each arm Rest 45 Seconds Landmine single leg RDL: 3 x 8-10 Each leg Rest 45 Seconds Landmine rows: 3 x 8-10 Each arm Rest 45 seconds Landmine lunges: 3 x 8-10 Each leg [...]