Thursday (2022JAN13)- WOD

Focus:Shoulder Press3 x 52 Warm-Up SetsthenSet 1- 55% x 5Set 2- 62% x 5Set 3- 65% x 5+ WOD:6min AMRAP6 DB Hang Power Clean 35/20lbs6 DB S2OH 35/20lbs6 DB Reverse Lunges 35/20lbs6 DB Burpees 35/20lbs Rest 3mins 3min AMRAP3 Devil’s Press 35/20lbs20 Lateral Hops...

Wednesday (2022JAN12)- WOD

Focus:Bulgarian Split Squats3 x 10Superset WithSingle Leg RDLs3 x 10 WOD:Every 90s for 6 Rounds75 Double UndersMax Effort T2B in Remaining Time Skill:3 x 5 Tempo Back Extensions...

Monday (2022JAN10)- WOD

Focus:Front Squat 7-7-7-7 Super Set w/3-7 Strict Pull-Ups *Build in weight in both WOD:20min AMRAP150m Row7 C2B Pullups7 Front Squats 135/95lbs7 Push Ups Finisher:3 Rounds20 UB Wall Balls10 Med Ball...

Saturday (2022JAN08)- WOD

Focus:Deadlift3 x 5 KB Earthquake Bench Press with Bar3 x 5 WOD:8 x 2min AMRAPs w/ 1min Rest between6/4cal Echo Bike8 Wall Balls 30/20lbs Finisher:For Time1000m Ski...

Friday (2022JAN07)- WOD

Focus:Back Squat7-7-5-5-3-3WOD:Open WOD 13.210min AMRAP5 S2OH 115/75lbs10 Deadlift 115/75lbs15 Box Jumps 24/20″ Recovery:2min Frog4min Pigeon (2L/2R)2min Puppy2min Twisted Cross...

Thursday (2022JAN06)- WOD

Focus:Split Jerk Complex1 Dip Pause Stand1 Split Jerk (Pause in Receiving Position)1 Split Jerk WOD:”Indoor Michael”3 Rounds800m Row50 Situps50 Hip Extensions Skill or BalanceSkin the Cat 3 x...