Our Blog

STRENGTH / FOUNDATION AMRAP 6:00: 2 TURKISH GETUP 4 WEIGHTED SITUP 8 SWING WOD 10 ROUNDS, 18:00 CAP: 9/7 CAL

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BAR L/R 2) 6 GOBLET SPLIT SQUAT L/R 3) 9 SL BRIDGE L/R

STRENGTH / FOUNDATION 8X1:00: 2 PRESS + 4 FRONT RACKED LUNGE WOD 15:00 CAP: 15-12-9 PUSH PRESS 115/85 33 DOUBLE

WOD AMRAP 30:00: 1000M ROW OR 1.5 MILE BIKE OR 850M SKI 30-25-20-15 DB STEPUPS 20”, 40s/25s 30-25-20-15 DOUBLE DB

STRENGTH / FOUNDATION 10X1:00: 10 TO 1 HAND RELEASE PUSHUPS PULLAPARTS BENTOVER BAND ROWS WOD 50-40-30-20-10, 18:00 CAP: PLANK UP

STRENGTH / FOUNDATION 12X1:00: 1) TURKISH GETUP L/R 2) 10 PAUSE REVERSE LUNGE 3) 6 SA BENTOVER ROW L/R WOD

STRENGTH / FOUNDATION 8X1:00: POWER SNATCH + HANG SNATCH + HIGH HANG SNATCH WOD 18-15-12-9-6-3, 16:00 CAP: POWER SNATCH 75/55

STRENGTH / FOUNDATION 4X2:00: 4 DB SEATED PRESS 8 DB FLOOR PRESS 12 PLANK ROWS WOD AMRAP 14:00: 15 SWINGS

STRENGTH / FOUNDATION 9X1:00: 1) 12 BIRDDOGS L/R 2) :20 SIDE PLANK L/R 3) 3 ARM BARS L/R WOD 50-40-30-20-10,

STRENGTH / FOUNDATION 5X2:00: :15 HANGING L-SIT 10 INCHWORM 5 KB/DB RDL WOD 21-15-9, 15:00 CAP: SA OVERHEAD LUNGE LEFT