Wednesday, September 30, 2020

WOD

 

21-15-9 reps for time of:

Overhead squats, 95lb/75lb
Toes-to-bars

Post time to comments.

Tuesday, September 29, 2020

WOD

 Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

Monday, September 28, 2020

WOD

 5 Rounds for time of:

20 cal row

12 Power Snatch

10 Box Jump

Post time to comments

Sunday, September 27, 2020

Rest Day

Saturday, September 26, 2020

Rest Day

Friday, September 25, 2020

WOD

 For Time:

10 Pull ups

20 burpees

30 Squats

40 Push ups

50 Double Unders

40 Push ups

30 Squats

20 Burpees

10 Pull ups

Post time to comments:


Thursday, September 24, 2020

WOD

 As Many Rounds as Possible in 14 minutes of:
5 Muscle ups

10 Overhead Squats

20 GH Sit ups

Post number of rounds to comments:

 

 


Wednesday, September 23, 2020

WOD

 Front Squat

1-1-1-1-1-1

Post loads to comments:


Tuesday, September 22, 2020

WOD

 3 Rounds for time of:

30 cal Air Bike

20 Goblet Squats 24k/16k

10 Burpees

Post time to comments:


Monday, September 21, 2020

WOD

4 Rounds for time of:

20 cal Row

15 Toes to Bar

10 DB Hang Clean and press

Post time to comments:

Sunday, September 20, 2020

Rest Day

Saturday, September 19, 2020

Rest Day

Friday, September 18, 2020

WOD

 Clean and Jerk

3-3-3-3-3

Post loads to comments:


Thursday, September 17, 2020

WOD

 

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 muscle-ups

Post rounds completed to comments.

Wednesday, September 16, 2020

WOD

 5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
Post time to comments:

Tuesday, September 15, 2020

WOD

 Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
Post loads to comments:
Bear Complex demo

Monday, September 14, 2020

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed 

 

Sunday, September 13, 2020

Rest Day

Saturday, September 12, 2020

Rest Day

Friday, September 11, 2020

WOD

3 Rounds for time of:
Walking Lunge, 50 ft 50/35/lb DB
Push Press, 15 reps, 50/35lb DB
Post time to comments:

Thursday, September 10, 2020

WOD

 4 Rounds for time of:
Run 400m
15 Body Weight Deadlifts
Post time to comments:

Wednesday, September 9, 2020

WOD

 

Complete as many rounds as possible in 20 minutes of:

20-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.

Tuesday, September 8, 2020

WOD

 4 Sets of:

Complete round in 4 min

10 Power Clean 115/75lbs

10 Pull ups

Max Cal Air bike in the remaining time

Monday, September 7, 2020

WOD

 For Time:

16-12-8-4 reps of:

Cal row

Goblet Squat 24/16k

Alt. Single arm db snatch 40/25

Post time to comments:


Sunday, September 6, 2020

Rest Day

Saturday, September 5, 2020

Rest Day

Friday, September 4, 2020

WOD

 3 Rounds for time of:
200m Farmers carry 35lb dumb bells, scale as needed
25 DB Thrusters
15 Push press
Post time to comments:

Thursday, September 3, 2020

WOD

 Bench press
4-4-4-4 AHAP
then

3 Rounds for time of:
12 Ring dips
12  Ring Supine rows
18 GH Sit ups
Post loads and time to comments:

Wednesday, September 2, 2020

WOD

As Many Rounds as Possible in 20 minutes of: 

200m Run

12 Overhead Squats 75lbs/55lbs

10 Toes to Bar

A great outside WOD.

Post number or rounds to comments:

 

Tuesday, September 1, 2020

WOD

 "Bochtler Challenge"

 18 Push ups
17 Pushups
15 Push ups
Run 400m
299 Squats
63 yd Walking Lunge
31 sec Overhead Ruck Press
1 min Wall sit
Post time to comments:


Ben Bochtler died from a fall September 2, 2019 at West Point academy after a three-year stint in the Army that included a deployment to Afghanistan from April 2018 until January 2019, West Point said. He also played on the school's lacrosse team. Ben an Eagle Scout will be miss by many friends and family.