A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps
B.
Three rounds for time of:
20 Kettlebel Swings (24/16 … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD … Read More
In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
Both teammates will run at … Read More
A.
Three sets not for time of:
L- Pull-Ups x 5-7 reps
Kettlebell Clean and Press x 5-7 reps each arm
Row Sprint Start to 150 Meters
B.
Complete as many rounds and reps as … Read More
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over … Read More
A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x … Read More
A.
Take 20 minutes to build to today’s 1-RM Power Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups… Read More
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.
B.
Every minute, … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD … Read More
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1-
10 Box Jumps
5 Pull-Ups
Station 2-
10 Burpees
5 Dumbbell … Read More
A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters… Read More
A.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
Build over the course of the six sets.
B.
Complete as many rounds and reps as possible in 7 … Read More
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
B.
In teams of two, … Read More
A.
Take 20 minutes to build to a new 1-RM Front Squat
B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 … Read More