Our Blog

STRENGTH / FOUNDATION 20X:30: POWER SNATCH WOD AMRAP 10:00: 15 DB SQUAT THRUST TO BOX 50/35, 20” 15 SITUPS (RX+

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) :20 SIDE PLANK L/R 3) :20 SL BRIDGE HOLD L/R

WOD 25X1:00: 1) 8 POWER CLEAN 135/95 (RX+ 165/115) 2) 12/8 RING DIPS 3) 12 BURPEES 4) 12/8 STRICT PULLUP

STRENGTH / FOUNDATION 5X2:00: 5 PRESS + 5 BENTOVER ROW WOD AMRAP 15:00: 15-10-5 DEADLIFTS 185/135 (RX+ 225/155) CAL BIKE

STRENGTH / FOUNDATION 9X1:00: 1) HANDSTAND HOLD 2) STATIC HANG 3) SQUAT HOLD WOD 3 ROUNDS, 20:00 CAP: 400M RUN

STRENGTH / FOUNDATION 8X:40 ON / :20 OFF WALL BALL BUDDY WOD TEAMS OF 2 AMRAP 20:00: 20 DB STEPUPS

STRENGTH / FOUNDATION 5X2:00: 5 BACK SQUAT WOD 20:00 CAP: 35 HANG POWER CLEANS 115/75 (RX+135/95) 20 T2B 25 HANG

STRENGTH / FOUNDATION 5X2:00 8 DB BENCH PRESS 15 PULLAPART WOD AMRAP 15:00: 10 DB DEADLIFT 55s/40s (RX+ KB 70s/53s)

STRENGTH / FOUNDATION 8X1:00: ODD) 10 STRICT HANGING ALT. LEG RAISE EVEN) 10 BIRDDOG L/R WOD 3 ROUNDS, 18:00 CAP:

STRENGTH / FOUNDATION 8X1:00: 3 SA PRESS L/R 5 SA ROW L/R SQUAT HOLD WOD 20:00 CAP: 1000/880M ROW/SKI 40