Archives: WODS

MONDAY, JUN 13 Strict Gymnastics Conditioning Every 3:00 x 4: 8/6 strict pull-up 16/12 cal assault bike [1:30 cap each…

8:00am and 11:00am Workout of the Day 5 rounds: 60 double-under 20 DB snatch, alt arm (50/35) 15 burpee-over-DB -Rest…

MONDAY, JUN 6 STRENGTH Every 2:00 x 7: 2 overhead squat, from rack Start at a moderate weight and build…

8:00am and 11:00am Workout of the Day 6 rounds: 300m run 10 hang power clean (135/95) 10 front rack lunge…

TUESDAY, MAY 31 METCON EMOM 24: Min 1 – 20/16 cal row, or 16/12 cal assault bike Min 2 –…

MONDAY, MAY 23 Coach Jess Workout #4 For time: 50 wall ball (20/14) 40 dual DB front rack lunge (2…

MONDAY, MAY 16 Coach Jess Workout #3 For time: 400m run 50 back squat (95/65) 400m run 40 front squat…

MONDAY, MAY 9 METCON EMOM 30: Min 1 – 12/9 cal assault bike Min 2 – 10 overhead squat (115/75)…

8:00am and 11:00am Workout of the Day 5 rounds: 2:00 row for calories 2:00 max reps clean & jerk -Rest…

MONDAY, MAY 2 METCON For time: 800m run 100 double-under 90 sit-up 80 walking lunge 70 KB swing, American (53/35)…