1.9.20

SWOD: 9 min EMOM – 3 Front Squats (75-85%)

WOD: For Time, 10 down to 1 reps

DB Thruster 50/35's

HSPU (Kipping)

Cool Down: 2x 20 yd Lunge, 50 Russian Twists

 

1.8.20

Warm Up: Row, Good Morning, Cadlestick

WOD: 24 min AMRAP

Switch every 3 min

A. Row 15/12 cal

12 KB Swings

12 Pistols

B. Step Up 20/15" 

Cool Down: 3 Rounds

15 Sit Up

30 Speed Skater

1.7.20

Warm Up: Shoulder Prep

SWOD: 9 min EMOM: Power Snatch (5,5,5,3,3,3,1,1,1) *Build up in weight as desired

WOD: Every 2 min x 8 Rounds for total Front Squats

4 Power Snatch 135/95

8 Bar Facing Burpees

12 Toes 2 Bar

Max Front Squats in remaining time.

Cool down: 5x 45 sec plank, 15 sec rest

1.6.20

SWOD: EMOM 7 min

7 Deadlift + 7 Hang Power Clean + 7 S2OH

WOD: 18 min AMRAP

Run 400m

21 Deadlift 155/105

21 Pull Up — Ring Row

Run 400m

15 Power Clean

15 C2B Pull Ups –Burpee Pull Up

Run 400m

9 S2OH

9 Muscle Up –Ring Dip

1.6.20

SWOD: EMOM 7 min

7 Deadlift + 7 Hang Power Clean + 7 S2OH

WOD: 18 min AMRAP

Run 400m

21 Deadlift 155/105

21 Pull Up — Ring Row

Run 400m

15 Power Clean

15 C2B Pull Ups –Burpee Pull Up

Run 400m

9 S2OH

9 Muscle Up –Ring Dip

1.3.20

Warm up: Rowling (8 min)

WOD: For Time:

21-18-15-12-9-6-3

Deadlift 225/155

Box Jump 30/24

Cool Down: 3 Rounds: 15 V-ups, 30 2ct flutter kicks

1.2.19

Warm Up: Clean and Jerk

SWOD: 8 min EMOM 3 Clean and Jerk

WOD: For Time

10 Pull Ups

10 + 20 Push Ups

10 + 20 + 30 Squats

10 + 20 + 30 + 40 Sit Ups

10 + 20 + 30 + 40 + 50 yard Lunge

*DB's 50/35

1.2.19

Warm Up: Clean and Jerk

SWOD: 8 min EMOM 3 Clean and Jerk

WOD: For Time

10 Pull Ups

10 + 20 Push Ups

10 + 20 + 30 Squats

10 + 20 + 30 + 40 Sit Ups

10 + 20 + 30 + 40 + 50 yard Lunge

*DB's 50/35

12.31.19

SWOD: 9 min EMOM – 5 Back Squats

WOD: 14 min AMRAP

14 T2B

50 Double Unders

14 Wall Balls 30/20

200m Run

Cool Down: 100 Sit ups

12.30.19

Warm Up: +30 OH Squats with PVC 

WOD: 50 Rounds For Time

1 Snatch

2 Muscle Up

3 Clean

4 Burpee

40 min Cap