Thursday, June 30, 2022

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

Wednesday, June 29, 2022

WOD

6 Rounds for time of:
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

Tuesday, June 28, 2022

WOD

Complete as many Rounds as possible in 12 min of:

 Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

Monday, June 27, 2022

WOD

 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Post time to comments:

Sunday, June 26, 2022

Rest Day

Saturday, June 25, 2022

Rest Day

Friday, June 24, 2022

WOD

3 Rounds for time of:

5 Deadlifts (body weight)

15 Kettle bell swings 

Run 200m

Post time comments:



Thursday, June 23, 2022

WOD

 Shoulder Press

3-3-3-3

Push Press

3-3-3-3

Push Jerk 

3-3-3-3

Post loads comments:

Wednesday, June 22, 2022

WOD

 10 Rounds for time of:

5 Pull ups

10 Push ups

15 Squats

Post number of rounds to comments:

Tuesday, June 21, 2022

WOD

 As Many rounds as possible in 20 min of: 

20 cal Row

10 Hang  Clean and Jerk 115/85lbs

10 Burpees over the bar

Post number of rounds to comments:


Monday, June 20, 2022

WOD

As Many Rounds as possible in 15 minutes:

20 cal Row

20 Wall Balls 20/14lbs

10 Box Jumps

Post time to comments:

 

Sunday, June 19, 2022

Rest Day

Saturday, June 18, 2022

Rest Day

Friday, June 17, 2022

WOD

 8 Rounds for time of:
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

Thursday, June 16, 2022

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

Wednesday, June 15, 2022

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

Tuesday, June 14, 2022

WOD

8 Rounds for time of:
20 Toes to Bar
10 reps of 155 lbs/115lb Deadlift 

Post time to comments:

 

Monday, June 13, 2022

WOD

 Complete as many Rounds as possible in 20 min of:

8 Burpees

20 Squats

10 Walking lunges

Post number of rounds to comments:

Sunday, June 12, 2022

Rest Day

Saturday, June 11, 2022

Rest Day

Friday, June 10, 2022

WOD

 "Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Thursday, June 9, 2022

WOD


Row 350m

10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

Wednesday, June 8, 2022

WOD

Little Candy
3 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
Little Maggie
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Scroll for scaling options.
Post time to comments.

Tuesday, June 7, 2022

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:

Monday, June 6, 2022

WOD

EMOM for 15 minutes of:
8 DB Snatch 25/40lb
8 Toes to Bar
Post number of minutes completed.

Sunday, June 5, 2022

Rest Day

Rest Day

Saturday, June 4, 2022

Rest Day

Friday, June 3, 2022

WOD

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments:

Thursday, June 2, 2022

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

Wednesday, June 1, 2022

WOD

 Shoulder Press

3-3-3-3-3-3-3

85% of 1 rep

Post loads to comments: