Blog

Deadlift: 3-5 x 4 @ 77.5-82.5% WOD: 10 Rounds Power Cleans x 3 rest 20 seconds Bar over burpees x 6 rest 20 seconds 1/2 gasser rest 30 seconds  ...

Bench press: 4-6 x 4 @ 80-85% or 4RM DB Skullcrushers: 3 x 10-12 DB upright rows: 3 x 10-12 WOD: 5 Rounds 7 push press (add 5 to 10 pounds each round) ODD rounds:...

Back squats: 4-6 x 5 @ 75-80% DB RDL: 3 x 10-12 Plank Holds: 3 x 45 seconds WOD I: 21-15-9 Power cleans Toes to bar WOD II: 21-15-9 Front squats KB swings...

"Chip off the block" Complete with a partner 30 C&J 155/105 60 T2B 60 Box Jumps 60 DB Snatch 40/25 60 DU's 60 C2B pull-ups 60 Burpees 160 yards overhead walking lunges with a plate (80 yards each)...

Deadlift: 1 pull every 30 seconds x 15 min @ 60% (30 reps total) WOD I: 3 x 1 min AMRAP Thrusters Rest 2 min between WOD II: 10 rounds 5 ball slams + 20 yard...

Bench Press: 5-6 x 6 @ 72.5-77.5% DB skull crushers: 3 x 10-12 DB upright rows: 3 x 10-12 WOD: 4 x 3 min AMRAP 2 min rest between rounds 7's 7 True push-ups 7 pull-ups 7 SDLHP...

Cleans: 4 x 5(+5-10) from hang position/above knee Box jumps" 5 x 2 @ 85% WOD: "DT" 5 Rounds 12 DL 9 HPC 6 PJ...

CG Bench: 4-6 x 5 @ 77.5-82.5% Chin-ups: 3 x 10-12 DB side lateral raises: 3 x 10-12   WOD: 12 min AMRAP Dynamic push-ups x 10 BB Bent rows x 10 DU's...

Back squats: 5-7 x 4 @ 80-85% DB RDL: 3 x 12-15 Plank Holds: 3 x 30 sec. WOD: 5 Rounds DB walking lunges x 20 yards AHAP Box jumps x 3 @ 70%  ...

Snatch: 60x3, 65x3, 70x3x3, then up to HT Front squats: 3-5x5 @ 77.5-82.5% WOD: "Partner" 100 thrusters alt. every 5 reps 60m walking lunges together 100 ball slams alt. every 5 reps 60m bear crawl 100 burpees...