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Author Archives: theadmin

14 Aug
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Aug 14 wod

By: theadmin – Categories: – August 14, 2018

FORCE(Tuesday) 1.Warm-up (10 mins) Stretch 3RDS 5 Ring Rows+10 Push Ups+15 Air Sqt 2.Lift(9 mins) Clean EMOM x9 4@80% of 1RM *If you do not know your 1RM you will build to a heavy 4RM over the EMOM 3.WOD (21mins) E3M21M 5 Pull Ups 10 Push ups 15 Squats 25 ... Continue Reading

12 Aug
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Aug 13 wod

By: theadmin – Categories: – August 12, 2018

Effort(Monday) 1.Warm Up (10 Mins) Stretch Crossover Symmetry WY Negative x10 Snow Angel x10 ATYT x10 2.Skill(6mins) Pistol EMOM x6 ALT Legs every EMOM 8/leg *Scale Height 3.WOD(15mins) For Time: 15 Single Arm KB Power Cleans (R) 70/50 30 single Arm KB Sq ... Continue Reading

09 Aug
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Aug 10 wod

By: theadmin – Categories: – August 9, 2018

Revive(Friday) Warm Up (10Mins) Stretch Crossover Symmetry WY Negative x12 Snow Angel x12 ATYT x12 Skill(9 mins) Handstand Push Up EMOM x9 Strict HSPU 5/4 *If can perform Strict HSPU, but can’t hit the desired reps. I will permit a max effort attemp ... Continue Reading

09 Aug
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Aug 9 wod

By: theadmin – Categories: – August 9, 2018

Utilization(Thursday) 1.Warm Up(10 mins) Stretch 2.Lift (20mins) Front Sqt Find Heavy 5 then, 1×20+@50% 3.WOD Track 5x400m Run Rest 1min b/w intervals 4.Injury Prevention Achilles 2RDS Calf Raises Straight Feet x25 Pigeon Toed x25 Splayed x25

06 Aug
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Aug 7 wod

By: theadmin – Categories: – August 6, 2018

Force(Tuesday) Warm Up (10 mins) Stretch 3Rds 5 Ring Row 10 Push ups 15 Sqt *Do not move quickly through these RDS they are meant to get you warm Lift (15Mins) Back Squat Find Heavy 3 then, 1×20+@50% *This means you must do 20 or more reps in a row w ... Continue Reading