LATEST WOD

Friday

GC 60MIN STRENGTH 5x3 (30x1)* Front Squat *Moderate loading across all sets. WORKOUT "Point Break" For Time: 9-7-5-15-12-9 Front Squat (135/95) Bar Facing Burpee GC 45MIN STRENGTH Every 2min for 10 Minutes 7-14 Back Squats 7-14 Strict Pull-ups or Ring Rows *Light to...

Thursday

GC 60MIN - WORKOUT "DOUBLE EMOM" 8 Minute AMRAP: MIN 1 - Max Distance KB Farmer's Carry (53/35) MIN 2 - 25 Push-ups -Rest 2:00 8 Minute AMRAP: MIN 1 - Max KB SuitcaseLunge (53/35) MIN 2 - 5/5 KB Single ArmPush Press FINISHER "SUNS OUT, GUNS OUT" (NOT FOR TIME) 75...

Wednesday

GC 60MIN STRENGTH: SNATCH COMPLEX On the 3min for 18 MINUTES... 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to the heaviest set of the complex. WORKOUT 12 Minute AMRAP: 6 Squat Snatch (95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Flow...

Monday

GC 60min Warm up EMOM x 8 MINUTES Min 1 - :30 Bike + 5 Burpees Min 2 - :30 Jump Rope + 10 Plate G2OH FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Overs (24/20) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50 Double Unders...

Daily WOD 5/17/19

Core Work: 4 Rounds :30 L-Sit Hold 40 Flutter Kicks 10 Overhead Ball Slams WOD: 12 Min AMRAP 20 Cal Bike 20 Hand Release Push-ups

Daily WOD 05/16/19

Gymnastics 8 Sets 30% of Max Handstand Push-ups WOD: For time: 5 Rounds 12 DB Step Ups 50/35 12 Alt. DB Snatches Rest 1:00 between rounds

Daily WOD 5/15/19

Weightlifting: 5 Min EMOM 3 Power Cleans -Increase weight each set WOD: 18 Min AMRAP 60 Double Unders 45 Air Squats 400m Run 10 Push Jerks 185/125

Daily WOD 5/14/19

Conditioning: 4 Rounds In 3:00 Round - Run 400m In 2:00 Round - Run 200m WOD: 2 Min AMRAP 3 KB Swings 53/35 25' Handstand Walk *add 3 KB swings per round Rest 2:00 3 Min AMRAP 3 KB Swings 53/35 25' Handstand Walk *add 3 KB swings per round

Daily WOD 5/13/19

Strength: Front Squats 5 x 3 300' Walking Lunges Total WOD: 3 Rounds 20 Wallballs 20 Deadlifts 185/135

Daily WOD 5/10/19

Friends & Family Week Day 5: Accessory Work 4 Rounds 1:00 Wallsit 100' Sled Push Rest 2 Min WOD: With a Partner 10 Min CAP 4 Rounds 10 Bench Press 185/115 10 Sandbag Cleans 20 Cal Bike

Daily WOD 5/9/10

Friends & Family Week Day 4: Core Work: With a Partner 10 Min to Complete 3 Rounds 30 Sit-ups 100' Wheelbarrow Walk WOD: "Dirty 30" 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30...

Daily WOD 5/8/19

Friends & Family Week Day 3: Strength: Back Squat: 5 x 5 Athletes Choose Weight 3 Box Jumps AFTER each set WOD: With a Partner 2 Rounds 100 Double Unders 20 Cal Row 100 Double Unders 20 Burpees

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