WOD

Cycle 5 Week 4 Day 3

1. Warm-up 2. Strength Deadlift 1×3- Heavier than Week 1, make sure you reset after each rep! 3. Met-Con 15, 10, 5 Reps of: Deadift (315#/225#) 24″ Box Jump Pull Up 4. Extra Credit Assault Bike – 15/9 Calories x 10 Rest...

2017 Cycle 1 – Week 4 Day 3

  1. Warm-up Floss Ankles and Quads 2:00 Squat Hold 3 Steady Rounds: 12 Lateral Goblet Squats 12 Kipping HSPU 20 Calorie Ski 2a. Strength Back Squat – 4×4 @87.5% 2b. Strength Neutral Grip Rest Pause Dumbbell Strict Press Dumbbell weight 25% of Strict Press max...

Cycle 5 Week 4 Day 2

1. Warm-up ROMWOD- Don’t be LATE!!!!! 2. OLY Pause Low Hang Snatch – 6×3 @ 70-80% 3. Met-Con AMRAP 12 Minutes: 4 Power Snatches (135#/95#) 8 Push Ups 12 Air Squats

2017 Cycle 1 – Week 4 Day 2

  1. Warm-up Forward Fold Pose 3:00 Lax Ball to Pecs and Front of Shoulder 4 Steady Rounds 10 Single-Leg Kettlebell Deadlifts 10 Hand Release Push Ups Row 250m 2. Strength Deadlift – 1×3 Controlled on the way down, take the hands off the bar, complete the next...

Cycle 5 Week 4 Day 1

1. Warm-up 2a. Strength Back Squat – 5×5 @77.5% 2b. Strength Strict Press – 1×4 @75%, 4×4 @80% 3. Met-Con 3 Rounds for Time: 45 Double Unders 15 Push Jerk (95#/65#) 3 Rope Climbs 4. Extra Credit EOMOM for 10 Minutes 15 Burpees to 6″...

2017 Cycle 1 – Week 4 Day 1

  1. Warm-up Roll Lats and Scaps Couch Stretch 3:00/side Then 3 Steady Rounds: 10 Push Press 95/65lbs 12 Perfect Butterfly Pull Ups 14 Box Step Ups 2a. Strength Back Squat – 5×5 @77.5% 2b. Strength Strict Press – 1×4 @75%, 4×4 @80% 3. Met-Con 5 Rounds for Time:...
Cycle 5 Week 3 Day 5

Cycle 5 Week 3 Day 5

1. Warm-up 2. Strength Strict Press 5×5 @85% 3. Met-Con AMRAP 8 Minutes: 10 Box Jump Overs 24/20″ 2 Hang Power Snatch 115/75lbs 10 Box Jump Overs 4 Hang Power Snatch 10 Box Jump Overs 6 Hang Power Snatch...
2017 Cycle 1 – Week 3 Day 4

2017 Cycle 1 – Week 3 Day 4

  1. Warm-up Frog Pose 3:00 Floss Hips 2 Steady Rounds 20 Calorie Row 20 Russian KB Swings 2. Strength Back Squat – 3×3 @90% 3. Bitch Work Before the Run complete a 5:00 Row, gradually upping the pace until the finish. Let heart rate come all the way back down...

Cycle 5 Week 3 Day 4

1. Warm-up 2. Overhead Squat 1 Rep Max 3. Metcon-Benchmark Jackie 1000m Row 50 Thrusters (45#/35#) 30 Pull Ups 4. Extra Credit 5x :20 Sec Ass Bike Sprint Rest 1 Min
Cycle 5 Week 3 Day 3

Cycle 5 Week 3 Day 3

1. Warm-up 2a. Weightlifting Hi Hang Clean 1 Rep Max 2b. Weightlifting Hang Clean (below knee) 1 Rep Max 3. Met-Con AMRAP 15 Minutes: 20 Wallballs 20/14lbs 10 Power Cleans 155/105lbs 10 Kipping Handstand Push Ups 4. Extra Credit 3 Rounds: :30 Max GHD Sit-ups Rest :30...

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