Category

WOD
Pre WOD 500 meter row for time Workout of the Day 10 rounds for time 3 bar muscle ups or strict pullups 6 burpees to plate 9 KB swings (24kg/16kg)
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Pre WOD Back squat 1 X 6 @ 70% of 2RM 1 X 4 @ 75% 1 X 6 @ 80% Workout of the Day 2:00 max wall ball shots (#20/#14) :30 rest 2:00 max 10 meter shuttle sprints :30 rest 2:00 1 minute max WB shots/1 minute max 10 M shuttle sprints :30 rest...
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Workout of the Day For time 50 DB push press (35/20) 25 DB renegade rows 50 box jump overs (20″) 25 DB renegade rows 50 DB push press Post WOD 3 sets for quality 8-12 tricep kickbacks 8-12 single DB skull crushers Max banded tricep extensions
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Pre WOD Deadlift 1 X 2 @ 80% of 2 RM 1 X 2 @ 85-90% 1 X 2+ @ 95% Workout of the Day 4 rounds for quality 10 unbroken “library” deadlifts (athlete choice) 15 strict ring dips (:01 pause at top) 10 strict toes to bar
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Pre WOD Strict press 1×2 @ 80% of 2RM1×2 @ 85-90% 1×2+ @ 95% Workout of the Day 7 rounds On a 2:00 running clock…200m Run5 BurpeesMax Double Unders in time remaining… -Rest :30 betwen sets-
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Workout of the Day 20:00 as many rounds as possible 40/30 Cal Bike30 Sit-Ups20 Walking Lunges3/3 Turkish Get-Ups (Athlete Choice) Post WOD 3 sets for quality 10 Slow Barbell Curls10 Slow Bent Over Rows10 Slow Reverse Curls
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Workkout of the Day “Cali-Bear” Every :30 for 20:00… 1 clean and jerk (#225/#155)
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Pre WOD Back squat 1 X 2 @ 80% of 2RM 1 X 2 @ 85-90% 1 X 2 @ 95% Workout of the Day 3 rounds for time 25 DB front squats (#50/#35) 15 pullups (chest to bar) 10 DB down ups
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Workout of the Day 7 rounds for time 11 Handstand Push-Ups or hand release Push-Ups26 Wall Balls (20/14)20/15 Cal Bike
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Pre WOD Deadlift 1 x4 @ 70-75% of 2 RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day Every minute on the minute for 15:00 1st min: max “deadstop” sumo deadlifts (#185/#135) 2nd min: max sit ups 3rd min: max calorie row
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