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WOD – June 18, 2019

Strength

Back Squat 10 Reps @50%8 Reps @55%6 Reps @60%Then, 20 Reps @60-70%

*Think of the first three sets as building sets, then really focus on hitting that 20 rep!

Strength Part II

4-5 Rounds not for time:20 Kettlebell Swings20 Banded Tricep Extensions

By |June 17th, 2019|WOD|0 Comments

WOD – June 17, 2019

STRENGTH

3 Sets: 10 Bench Press *20 Alternating Bent Over Rows (10 each arm)

WOD

For Time: 500 Meter Row 25 DB Hang Power Cleans (50s/35s) 25 Thrusters (75/55) 400 Meter Run

By |June 16th, 2019|WOD|0 Comments

WOD – June 14, 2019

MidState Pumptown (Choose the pump!)

“Pythons” 4 Sets: 10 Half Rep + Full Rep Bicep Curls -Directly into, 100’ Gun Walk (Bicep plate walk)

“#Doinitforthegram” 4 Sets:10 Romanian Deadlift (RDL) + 20 Banded Hamstring Curls

*Caution: if doing these correctly you’re almost guaranteed to feel the burn. For these hypertrophic focused pieces that’s what you’re striving for, metabolic […]

By |June 13th, 2019|WOD|0 Comments

WOD – June 13, 2019

2 Rounds:
3min Max Effort Assault Bike
2min Max Effort Seated Dumbbell Snatch
*1 min Rest after each round

THEN

2 Rounds:
3min Max Effort Row
2min Max Effort Kettlebell Clean
*1 min Rest after each round

By |June 12th, 2019|WOD|0 Comments

WOD – June 12, 2019

WOD

30 Minute Alternating EMOM:Minute 1: 8 Strict Toe-2-BarMinute 2: 16 Farmer Carry LungesMinute 3: 24 Kettlebell SwingsMinute 4: 32 Double UndersMinute 5: 40 Seconds of Mountain Climbers

By |June 11th, 2019|WOD|0 Comments

WOD – June 11, 2019

STRENGTH PART I

Deadlift 15-12-9-6-3 *1 Minute Plank after each set. **Rest 2-3 minutes between sets. Find a weight that is ‘heavy’ for each set.

STRENGTH PART II

3-4 Sets: 12-15 Bent Over Plate Row 12-15 Alternating KB or DB Strict Press

Optional after party

4 Sets of 10 Pinch Plate Bench Press + Max Effort Deficit Push Ups

*For the […]

By |June 10th, 2019|WOD|0 Comments

WOD – June 10, 2019

STRENGTH

Tempo Front Squats – 6×3 @ 3111

WOD

3 Rounds for Time: 500 Meter Row 15 Hang (Squat) Cleans (95/65) 15 Pull ups *Rest 1-2 minutes after each round

By |June 9th, 2019|WOD|0 Comments

WOD – June 7, 2019

STRENGTH

10 Minute EMOM: 2 Power Cleans

WOD

10 Minute AMRAP: 12 Calorie Assault Bike 10 Air Squats 8 Power Cleans (165/115) 6 Strict Pull ups

By |June 6th, 2019|WOD|0 Comments

WOD – June 6, 2019

STRENGTH

Floor Press 4×12

*After each set complete a 1 Minute Plank

WOD

4 Rounds for time: 15|10 Push Ups 30 Double Unders

By |June 5th, 2019|WOD|0 Comments

WOD – June 5, 2019

Strength

Back Squat – 5×3 (5 sets of 3 reps)

WOD

For Time:

2,000 Meter Row

By |June 4th, 2019|WOD|0 Comments