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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2018 March 7

STRENGTH: Bar muscle up progressions METCON: 3rds – 2min Row – 2min Wall Balls – 2min Muscle-Ups

2018 March 6

STRENGTH: 10min to achieve 1RM Back Squat – start with empty bar (max 20lb increments) METCON: 4rds of – 400m run in 3min – 90sec…

2018 March 5

STRENGTH: 3rds – 20sec L-sit – 5 jefferson curls METCON: 20min EMOM – 3 to 5 L Pull-Ups – 3 to 5 HSPU

2018 March 2

AM 7rds – 1st 2minutes 3 Deadlifts & 5 RFESS/side – 2nd 2minutes 60sec AMRAP burpees *increase DL weight every rd PM 18.2 1-2-3-4-5-6-7-8-9-10 reps…

2018 March 1

STRENGTH Hollow & Arch Progressions Handstand Walk Progressions METCON 15min AMRAP – 30 hollow rock – 30 arch rock – 60ft handstand walk

2018 February 28

METCON: Partner “Havana” 25min AMRAP – 150 Double Unders – 50 PushUps – 20 Power Cleans *one person working at a time

2018 February 27

STRENGTH: Muscle-up progression METCON: 20min EMOM – odd 5 snatches – even 3 muscle-ups

2018 February 26

METCON: Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds.

2018 February 23

23.2.18 AM STRENGTH Handstand PushUp Progressions METCON 2k row PM 18.1 – “Row Your Boat Off” 20-min. AMRAP of: 8 toes-to-bars 10 DB hang clean…

2018 March 7

STRENGTH: Bar muscle up progressions METCON: 3rds – 2min Row – 2min Wall Balls – 2min Muscle-Ups

2018 March 6

STRENGTH: 10min to achieve 1RM Back Squat – start with empty bar (max 20lb increments) METCON: 4rds of – 400m run in 3min – 90sec…

2018 March 5

STRENGTH: 3rds – 20sec L-sit – 5 jefferson curls METCON: 20min EMOM – 3 to 5 L Pull-Ups – 3 to 5 HSPU

2018 March 2

AM 7rds – 1st 2minutes 3 Deadlifts & 5 RFESS/side – 2nd 2minutes 60sec AMRAP burpees *increase DL weight every rd PM 18.2 1-2-3-4-5-6-7-8-9-10 reps…

2018 March 1

STRENGTH Hollow & Arch Progressions Handstand Walk Progressions METCON 15min AMRAP – 30 hollow rock – 30 arch rock – 60ft handstand walk

2018 February 28

METCON: Partner “Havana” 25min AMRAP – 150 Double Unders – 50 PushUps – 20 Power Cleans *one person working at a time

2018 February 27

STRENGTH: Muscle-up progression METCON: 20min EMOM – odd 5 snatches – even 3 muscle-ups

2018 February 26

METCON: Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds.

2018 February 23

23.2.18 AM STRENGTH Handstand PushUp Progressions METCON 2k row PM 18.1 – “Row Your Boat Off” 20-min. AMRAP of: 8 toes-to-bars 10 DB hang clean…
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