• Monday Jan. 14, 2019

    Strength:  15 min to find a 20 rep max back squat

    WOD:  4 rounds for time

    500m row

    20 pistols 

    20 box jumps (24/20)


  • Tuesday Jan. 15, 2019

    Strength:  A. 4 x 3-5 push press @75-85% of 1 rm push press or 60-70% of juer

    2 min rest between sets

    then

    B1. 8-10 per side 1 arm db/kb strict press @ 31x1

    B2. max strict ring dips

    B3.  15 slow controlled toes to rig

    WOD:  5 min AMRAP

    7 hspu

    30 double unders (must have 15 unbroken or scale to 60 singles)

    1 min rest

    5 min AMRAP

    7 burpees

    14 db push press (50/35)


  • Wednesday Jan. 16, 2019

    Strength:  3 x 5 snatch grip deadlift @ 51x1 tempo

    between sets 8-10 kneeling pallof press per side

    WOD:  24 min EMOM

    1. 10 deadlifts (225/155)or 50% of max

    2. 50 double unders

    3. 12 kb swings (70/53)

    4.  10 burpees over bar

    5. 12 t2b

    6.  150m run


  • Thursday Jan. 17, 2019

    Strength:  A. Super Slow Front Squats

    B. 2 sets of: 3 x 8-10 front rack bulgarian split squats

    WOD:  Buy In

    2 sets mega leg blaster

    1 set mini leg blaster

    2 min rest

    7 rounds for time

    10 lateral box jump overs (24/20)

    10 front rack walking lunges (155/105)


  • Friday Jan. 18, 2019

    Strength: Touch & Go Power Cleans 3 x 6, 2 min rest between

    WOD:  12 min AMRAP

    10 power snatch (75/55)

    10 pull ups

    20/14 cal row


  • Monday Jan. 7, 2019

    Strength:  Deadlift: 2 x 2 @100% of 1rm

    or double under work

    10 min alt EMOM

    1st= 10 big singles

    2nd= 10 penguin jumps

    WOD: 3 min AMRAP

    21 alt db ohs (50/35)

    21 burpees

    max cal row

    3 min rest

    3 min AMRAP

    15 db ohs

    15 burpees

    max cal row

    3 min rest

    3 min AMRAP

    9 alt db ohs

    9 burpees

    max cal row


  • Tuesday Jan. 8, 2019

    Strength: 3 sets of

    A1. 8 glute ham raises

    A2. 10 ghd hip ext.

    B. 12 bench press

    WOD:  15 min AMRAP

    30 double unders (no singles)

    15 power cleans (115/80)

    30 double unders

    15 t2b


  • Wednesday Jan. 9, 2019

    Strength:  Deadlift: 6 x 3 @80%

    or Double Under Work

    10- 1 min alternating rounds

    1st = singles

    2nd = max unbroken double unders, try adding 2 from last weeks

    WOD:  For Time

    50 db push press (50/35)

    40 db front squats (50/35)

    30 pull ups

    20 t2b



  • Thursday Jan. 10, 2019

    Strength: Super Slows

    A. front squats (45/35)

    B. side crunches

    WOD:  2 rounds of Mega Leg Blaster buy in

    2 min rest

    15-12-9

    ground to overhead (135/95)

    50ft karaoke

    ball slams (25/20)

    50ft karaoke

    bar facing burpees


  • Friday Jan 11, 2019

    Strength:  DEADLIFT:  MAX DAY!! 

    WOD: 18 min AMRAP

    20 wall ball (20/14)

    20 sdlhp (75/55)

    20 box jumps (24/20)

    20 push press (75/55)

    20/14 cal row

    FEEL THE GAINZ!!

  • Monday Dec. 31, 2018

    WOD:  5 rounds for time

    10 push ups

    15 scap push ups

    20 plank shoulder taps

    Got  a good drinking game? Make it a WOD too!

  • Tuesday Jan. 1, 2019

    WOD: Tabata (20sec working, 10 sec resting for 8 rounds of each movement)

    A. Handstand Hold

    B. Yoga Push Ups or inch worms+ push up

    C. Hollow Hold

    You can be hung over after you work out.

  • Wednesday Jan 2, 2019

    Strength: Deadlift 3 x 3 @95% of 1 rm

    OR 10 min EMOM 

    even min. = single unders, easy consistent pace

    odd min. = double unders, max amount you can string together

    WOD: 4 Rounds For Time

    40 air squats

    30 sit ups

    20/14 cal row



  • Thursday Jan. 3, 2019

    Strength: 

    A. Back Squat Super Slows (45/35)

    B. 4 sets Mega Leg Blaster + 2 sets Mini Leg Blaster

    WOD: TBD


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