10 Jul 18

Metcon (Weight) 7 sets on the 2 Minutes: 2 Snatch Pulls + 1 Hang Power Snatch + 1 Squat Snatch work up to a Heavy Weight –the goal is to keep your feet flat footed as long as possible this delivers the most force into the bar. Metcon (AMRAP – Reps) “Cheerleader” AMRAP 10 10[…]

8 Jul 18

Floor Press (Every 2:00 for 7 sets 1RM Floor Press) Lay on the ground and Bench Press…use a partner and spotter Metcon (Time) “Head Banger 4.0” 3 Rounds 10 STRICT Hand Stand Push ups 15 Burpees 20 Box Jumps (24,20) 15 min time cap Metcon (Time) Challengers WOD 3 Rounds 10 PERFECT Push Ups (Chest[…]

7 Jul 18

Metcon (Time) “Team Nutty Buddy” 10 Wall Walks 30 Hang Power Cleans Rx+(185,125) RX(165,115) L2(135,95)L1(Heavyish) 50 Pull-ups  RX+(Chest 2 bars) 150 Wallball shots (20,14) 300 Double Unders 800m Med Ball Run (20,14) Extra Credit Metcon (AMRAP – Reps) Superset with little to no rest in between sets 4×12 Bicep Curls (cable, barbell or DB) 4×12[…]

6 Jul 18

Deadlift (Every 2:00 for 7 sets) 3RM Deadlift Metcon (AMRAP – Reps) “Dreaded Pump” AMRAP 9 3-6-9-12-15-18-21… Deadlifts (225,155) Toe 2 Bar Extra Credit Metcon (AMRAP – Reps) CORE 4×15 weighted Back Extensions Metcon (Distance) Choose ONE of the following sports: (only perform this once a week) 4-6 Rounds Swim (Th/F/Sa): Repeat 6 Minutes on,[…]

5 Jul 18

Metcon (AMRAP – Reps) To be played OUTSIDE: 7 min of- Dodge Ball *5 Burpees to return to game Metcon (AMRAP – Reps) CORE: Tabata Static Holds 1. Knee raise (hold above waist) 2. Push Up Hold (Chest 3″ off ground) –alternate between movements – 8 rounds each Metcon (Time) WOD 1: 200m Sprint 20[…]

4 Jul 18

Happy 4th of JULY!!! Today’s  WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD.[…]

3 Jul 18

Floor Press (3RM Floor Press) 100 Burpees (Time) 10 min time cap: 100 Burpees for time…good standards Chest and hips hit the ground at the same time Hips, knees and ankles open at top during the jump Jump to 6″ target as specified Extra Credit Metcon (AMRAP – Reps) HYPERTROPHY 5 rounds 8-12 reps DB[…]

2 Jul 18

Metcon (Weight) 5×8 reps each leg Front Rack Box Step Ups (knee at 90 degrees) –same leg for 8 reps before switching – leave the same leg on top of box, no need for stepping down between reps. The focus is pulling up and lowering with that top leg on the box. Metcon (Time) For[…]

30 Jun 18

Metcon (AMRAP – Reps) Warmup: 3 Rounds 10 Tire Flips 15 V-Ups 15 Leg Raises 15 Russian Twists Metcon (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20 7 Power Cleans (135,95) 7 Burpees (clap hands overhead) 200m Run Metcon (AMRAP – Rounds and Reps) Partner 1 AMRAP -7 Power Cleans -7 Burpees Partner 2[…]

29 Jun 18

Overhead Squat (Every 2 Minutes for 7 sets) 3RM OverHead Squat Metcon (Time) “Twister” 21-15-9 Overhead Squats (135,95) Toe 2 Bars Level 2 (115,80) Level 1 Choose a moderate weight that you can perform each round in 1-3 sets tops Knee ups can substitute for toe 2 bar 12 Minute Cap Extra Credit Metcon (2[…]