Daily WOD

STRENGTH: Work up to a heavy Snatch complex of: 3 Snatch Deadlifts 1 Power Snatch 1 Hang Squat Snatch METCON: 3 Rounds of: 5min AMRAP... Read More

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 4min for 20min: 34/27cal Row 17 Dips For Slowest... Read More

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: 27…21…15…9 of: SDLHP’s…115/75 Shoulder to OH…115/75 Back Squat…115/75 (EMOM…2 Burpee... Read More

5 Rounds of: 50/40cal Ski 800m Run For Time

STRENGTH: Work up to a heavy Bench Press and Deadlift. METCON: 8 Rounds of: 8 Bench Press…225/155 8 Deadlift…275/185 12 Heavy Wall Balls…30/20…10/9 For Time

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: Every 3min for 24min: First 3min- 30/24cal Row Second 3min- 30/24cal Bike... Read More

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 12 Rounds of: 200m Run 1 Rope Climb 12 HSPU…floor For... Read More

METCON: 4 Rounds of: 21cal Row 15 DB Shoulder to OH…50/35’s 9 Burpee onto Plate 1min Rest For Time (16min Time Cap) AUXILIARY: 4 Rounds... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 20min: 21/17cal Ski 12 Power Cleans…135/95 12 Back... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 40 Pull Ups 30 Heavy Wall Balls…30/20…10/9 30... Read More

20 Rounds of: 200m Run 15/12cal Bike, Row or Ski For Time

STRENGTH: Work up to a heavy 2rep Front Squat METCON: 13 Rounds of: 3 Front Squats…205/145 3 Muscle Ups (sub- 7 Chin Ups) For Time

STRENGTH: Deadlift: 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: 15cal Bike 15 Deadlifts…225/155 7 Burpee... Read More

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder... Read More

STRENGTH: 6min EMOM of: 2 Deadlifts 2 Hang Snatch 2 Power Snatch METCON: 75 Snatches…115/75 (Every time you drop the bar…200m Run) For Time (20min... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 24min: 18/15cal Bike 10 Back Squats…135/95 12 Chest... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 (AMRAP) METCON: 5 Rounds of: 18 Heavy Wall Balls…30/20…10/9 15 Bench Press…155/95 3min... Read More

Every 8min for 40min: 24/19cal Ski 24/19cal Bike 24/19cal Row 24 Goblet Squats…53/35 For Slowest Round

3 Rounds of: 200m Sled Drag…180/135 200m Farmers Carry…97/70 30/24cal Bike For Time

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 10 Squat Clean Thruster…115/75 400m Run 1min Rest For... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: 10 Rounds of: 7 Deadlifts…225/155 7 Strict HSPU 3min Rest then: 5 Rounds... Read More

METCON: Every 4min for 20min: 15/12cal Ski 8 Shoot Throughs 60m Sled Push…180/135 For Slowest Round AUXILIARY: 3 Rounds of: 30 Sit Ups 20 Med... Read More

STRENGTH: Back Squat 65 x 5 75 x 5 85 x 5 METCON: 27…21…15…9 of: HDDWB’s…20/14…12/11 Power Clean…115/75 For Time (15min Time Cap)

STRENGTH: This week begins the next 5,3,1 Wendler cycle for strength. We will be using the same lifts as last cycle. Take your max from... Read More

10 Rounds of: 1min AMRAP of Cal Row 1min AMRAP of Cal Bike 1min AMRAP of Cal Ski 1min Rest For total Cals

AUXILIARY: Take 3 attempts to establish a max Watt on the Echo Bike. Take approximately 2min between attempts. METCON: Every 3min for 15min: 21/17cal Bike... Read More

STRENGTH: Take 10mins to work up to a single heavy Squat Snatch METCON: 3 Rounds of: 48cal Run 36 Back Squats…135/95 2min Rest For Time... Read More

METCON: Every 3min for 21min: 11 Toes to Bar 11 KB Swings…70/53 7 Burpee Box Jumps…24/20″ For Slowest Round AUXILIARY: 3 Rounds of: 21 DB... Read More

STRENGTH: 6min EMOM of: 4 Deficit Deadlifts (standing on a 45lb plate) METCON: 18…15…12…9…6 of: SDLHP…135/95 Strict HSPU…floor Bike Cals (15…12…9…6…3 women) For Time (EMOM…3... Read More

STRENGTH: Take 10min to work up to a heavy 5rm Front Squat METCON: 10 Rounds of: 12 Heavy Wall Balls…30/20…10/9 2 Rope Climb For Time... Read More

STRENGTH: Take 10mins to work up to the heaviest version of a pull up and the heaviest Matador Dip. METCON: 34 Snatches…115/75 34 Dips 34... Read More

15 Rounds of: 12/8cal Ski 12/8cal Bike 1 Round of “CINDY” For Time

STRENGTH: Take 10min to work up to a heavy single Hang Squat Clean METCON: 3 Rounds of: 200m Farmers Carry…97/70’s 15 Hang Squat Cleans…185/125 400m... Read More

STRENGTH: Take 10min to establish a 1RM SHOULDER PRESS – This is the final week of this current Wendler cycle so we are maxing out... Read More

STRENGTH: Take 10min to establish a 1RM BENCH PRESS – This is the final week of this current Wendler cycle so we are maxing out... Read More

METCON: 800m Run 1000/800m Row 1000/800m Ski 2/1.6mile Echo Bike For Time (17min Time Cap) AUXILIARY: Every 3min for 15min: 1min Plank 18 DB Sit... Read More