Month

October 2022
Pre WOD Front squat 4-4-2 Workout of the Day 8:00 AMRAP 30 Double Unders5 Front Squats (155/105)
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Pre WOD Every 1:30 for 10 sets 2 snatches* *power or squat Workout of the Day 4 Rounds 10 Deadlifts (115/75)8 Hang Power Snatch6 Shoulder to Overhead4 Wall Walks -Rest 1:00 b/t Sets- (Score is Slowest Set)
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Workout of the Day AMRAP x 10 MINUTES*40 Double Unders20 Sit-Ups10 Hand Release Push-Ups4 Alt. DB Burpees (35/20)-Rest 1:00-AMRAP x 8 MINUTES30 Double Unders15 Sit-Ups8 Hand Release Push-Ups4 Alt. DB Burpees-Rest 1:00-AMRAP x 6 MINUTES20 Double Unders10 Sit-Ups6 Hand Release Push-Ups4 Alt. DB Burpees *Start from the beginning of each AMRAP.
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Pre WOD 4 SETS*1 Clean + 1 Hang Squat Clean -Rest As Needed b/t Sets- *Start Moderate and build to heavy. Clean can be Power or Squat. Workout of the Day On A 15:00 Running Clock… Complete as much of the work as possible…* 150 Wall Balls (20/14)75 Hang Power Cleans (115/75) *Partition as needed....
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Pre WOD 4 SETS10/10 Single Arm DB Bent Over Rows15-20 DB Floor Press -Rest As Needed b/t Sets- Workout of the Day 4 Rounds For Max Reps 1:00 – 50′ Shuttle Runs*1:00 – Box Step-Overs (24/20)1:00 – Strict Pull-Ups1:00 – Up-Downs *Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a...
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Pre WOD 4 SETS*1 Snatch** + 1 Hang Squat Snatch -Rest As Needed b/t Sets- *Start Moderate and build to heavy.**Snatch can be Power or Squat. Workout of the Day “Atlas” EMOM x 20 MINUTES*1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Option 1: (135/95)|(95/65)Option 2: (155/105)|(115/75)Option 3: (185/135)|(135/95)
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Pre WOD Front squat 4-4-2 Workout of the Day 15:00 AMRAP 15/12 Cal Bike30 Alt. Mountain Climbers15 Box Jump (24/20)30 Alt. Bicycle Crunches
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Pre WOD 4 sets E2MOM 1 power clean + 2 split jerks Workout of the Day 10 Rounds For Time 1 Power Clean & Jerk (225/155)5 Burpees Over Bar100m Run
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Pre WOD ALT TABATA: 4 SETS (:20 ON / :10 OFF) MOVT 1 – Burpee + Extra Push-UpMOVT 2 – Alt V-Ups Workout of the Day AMRAP x 12 MINUTES20 Tuck-Ups20 Plank Rotations20 Supermans1:00 Cardio Choice-Rest 1:00-AMRAP x 12 MINUTES20 V-Ups20 Up-Down + Tall Jumps20 Jumping Lunges1:00 Cardio Choice
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Pre WOD EVERY 1:30 x 7 SETS* 1 Power Clean + 1 Deep Hang Power Clean Workout of the Day “The Fifth Element” 5 rounds for time 50 Double Unders10 Deadlifts (135/95)5 Hang Squat Clean & Overhead10 Handstand Push-ups100m Run
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