LATEST WOD

Friday, May 26

Both workouts should be a sprint. All BB movements should be completed UB with exception of the S2OH which will most likely be split into 2 sets. Thrusters are intended to be challenging for the first workout. Keep in mind that for most the time will elapse before...

Thursday, May 25

This piece should be a sprint each set, but not an all out effort. Snatches are intended to be light and should be done UB and muscle-snatch style. Sled push should take roughly 30s to complete so modifying the distance to a time-frame is okay. Usually athletes are...

Wednesday, May 24

Pacing is key and coming up with a plan before starting is important. KB weight should be light enough that athletes can perform sets 10-15 reps UB. Break up all movements into mangeable sets and keep a consistent heart-rate for the entire workout. Strength 1) 1-Arm...

Tuesday, May 23

Pacing is key and coming up with a plan before starting is important. KB weight should be light enough that athletes can perform sets 10-15 reps UB. Break up all movements into mangeable sets and keep a consistent heart-rate for the entire workout. WOD For time: 100...

Friday, May 19

Have fun and treat the complex like a competition. All movements must be done without dropping the bar, hence “complex”. For the WOD we are looking for 90% effort for each set. BB movements should be done UB for as long as possible. Strength In Teams of 2 in 8:00 Work...

Thursday, May 18

We have a two part WOD today! Each piece should be fast paced. Barbell movements are light on purpose so make sure you scale correctly to perform big sets. There is 3:00 rest in between conditioning pieces that ensure you receive enough recovery throughout to sustain...

Wednesday, May 17

Upper Body EMOM today! All sets should be mangeable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout....

Tuesday, May 16

Have fun today with some odd movements. Split the work however desired with one person working at a time. Renegade rows are 1 on each side = 1 rep. The odd movements in this workout will likely challenge you more than you think. Skill Work Gymnastics Skill/GPP EMOM...

Monday, May 15

We'll spend 5:00 working technique and the other 15:00 building to a 1RM Power Clean. There will be plenty of time to reinforce technique beforehand. We will retest the Power Clean in 12 weeks so make sure you record your new PR in...

Friday, May 12

Week 3 (Final Week) of Speed Work. The Sumo Deadlifts should still be fast/efficient despite slightly heavier loading. After deadlifts are complete we'll warm-up hang squat cleans. No Box Jumps this week. STRENGTH EMOM 10: 2 Sumo Deadlifts for Speed @80% – Reset on...

Thurday, May 11

Have some fun with this one today! It's always nice to break up the week with a partner WOD - especially one that has sledfehammer swings! WOD Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Sledgehammer Swings (16, 8) Remaining time Max Calories...

Wednesday, May 10

Take 7-8 sets and progressively build to a 1RM Floor Press. Floor press is great for building up the triceps which most people lack in strength. This applies to all overhead movements. Grip should be just inside of shoulders and elbows...

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