Daily WOD

Saturday 042817

1. 

For Time:

10k Run

 

Note: If you want to be actually good at the sport of exercising... now is the time to be doing the hard, monotonous work. If you want a more personalized, dialed-in program, email us and we'll schedule an interview. 

Friday 042117

1. 

3 Rounds Not For Time
10 Reverse Hyper (heavy)
50m Reverse Sled Drag (225/185)

2. 

Power Snatch + 3 Overhead Squat

Build to a heavy set

3. 

Every 6 Minutes for 8 sets
500m/350m Row
10 Burpees over Erg

Tuesday 041817

1.   

For Time:
400m Double KB Front Rack Carry (2pd/1.5pd)

2. 

For Quality

50 Hollow Rocks
50 Superman Rocks

3. 

AMRAP 20
10 Pull Ups
10 Push Ups
10 Lunge

Monday 041717

Note:

This is the beginning of our 2018 season programming. NOW is the time to step in. 

If you are looking for a more individualized approach to your training, contact us to chat and get started. 

1.

Back Squat

Establish 10RM

2. 

Every 10 minutes for 6 sets complete;

2 mile AirBike 

5 Strict Pull Up

2 Power Clean (225/155)

 

 

Monday 041017

1. 

21-15-9
Wall Walk
Strict Pull Up

2. 

Back Squat
70%x12x4

3. 

For Time:

10k Row
every 2k complete 3 rounds of Cindy

Wednesday 032917

1. 

Deadlift

Build to 3RM

2. 

Glute Ham Raise

3x5 @ Bodyweight

3. 

21-15-9

Strict Handstand Push Up

Med Ball Clean (20)

Tuesday 032117

1. 

EMOM 16

Minute 1 - 8 DB Thruster (50/35)

Minute 2 - 5 Pull Ups

Minute 3 - 50 UB Double Under

2. 

Press

Build to 5RM

3. 

15-12-9

Squat Clean Thruster (95/65)

GHD Sit Up

Monday 032017

1. 

For Time:

3k Row

2. 

Back Squat

85%x3x5

3. 

RDL

5-5-5-5-5

4. 

21-15-9

Push Press (135/95)

Hang Clean (135/95)

Complete 50 Double Unders before each round. 

Wednesday 031517

1. 

Deadlift

Build to a moderate set 5

2. 

DB Weighted Box Step Up

3x8 (AHAP)

3. 

3 RFT

15 Handstand Push Up

10 DB Thruster (50/35)

5 Toe to Bar

Tuesday 031417

1. 

Push Press

90%x2x6

2. 

21-15-9

Front Squat (155/105)

Double Under

Ring Push Up

3. 

Squat Clean

Build to a heavy single

Monday 031317

1. 

Back Squat

Build to Heavy Single

2. 

Snatch + Snatch Pull + Hang Snatch

75%x1x6

3. 

21-15-9

Deadlift (155/105)

Shoulder to Overhead (155/105)

Tuesday 030717

1. 

DB Row

12-12-12-12-12 (each side)

2. 

Hollow Rock

3x20

3. 

4 Rounds For Time

12 Shoulder to Overhead (135/95)

8 Deadlift (135/95)

6 Strict HSPU