By | December 8th, 2017|Wods, Wodstar Daily|

Strength: Behind the neck Push Press 6x4 (85%) Strength 2: B) Every 3 min x10 (30min) Clean and Jerk 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: 3 Rounds each for Time 15 Cal Assault bike 15 C2B Pull Ups [...]

By | December 8th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 Rounds of: 5 4-Point Squats. 10 Toe Touches. 10 Arm Circles F/B. 10 Hip circles/leg. 5 Pushups. 5 of HSPU or sub of choice. Strength: Deadlift 5 rounds of :10 Max DL’s @ 55% of 2RM, Rest 2:00 *Speed! Technique! AMRAP in 8 minutes of: 12 Air Squat 6 Handstand Push Up  OCR [...]

By | December 8th, 2017|Limitless, Wods|

Endurance: 1 mile run w/ weight vest; compare time to last month. Rest 20 mins Workout: 4 Rounds: 30m  Front rack walking lunge @moderate 10 Handstand Push Up  35 Double Under Burnout: 5 min Amrap of burpees to 6in target over your hands. Rest 3 mins 3 mins Amrap of walking lunges no weight

By | December 8th, 2017|Beach Body, Wods|

Strength:  3 Sets Dumbbell box step downs x20 Dumbbell Renegade rows x20 Ring/TRX rows x10-15 **rest 2 min Strength 2: 3 Sets Band Leg curls x12 Dumbbell incline press x15 Sup grip pull ups x15 **rest 2 min Strength 3: 3 Sets Banded lateral walks x10 steps Dumbbell Upright rows x15 Dumbbell Alt curls x15 [...]

By | December 8th, 2017|Obstacle Racing, Wods|

Warm-Up: Warm-Up: 3/4 – 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges Choose ONE of the following Sports… Run: 200m repeats, rest 2:00 [...]

By | December 7th, 2017|Wods, Wodstar Daily|

Strength:  Box Squat 6x4 (80%) Strength 2: Bulgarian Split squat 3x8 each leg EMOM: Every 2min x4 Snatch + snatch balance x2 Every 2 min x4 Snatch + snatch balance x1 Workout:  7 Min AMRAP 7 Muscle Up  7 Snatch 135/95# 7 Burpee Box Jump Over 24/20#