1. Workouts 09/13/2021-09/18/2021

    Monday - 9/13/21 Strength: E2MOM X5 16 SB front rack step ups AHAP *8 each leg. Do all 8 one leg before switching legs. "Diamond In The Rough" For time: (15min cap) 10-8-6-4-2: Ring Muscle-ups Devil's Press 50 / 35 lb's Dumbbell Box Step-Overs (24"/2…Read More

  2. Workouts Week of 09/06/2021-09/11/2021

    Monday - 9/6/21: Labor Day WOD “5 O’clock world” Teams of 2 For time (45min cap) Buy in 1894 Meter row 5 Rounds For Reps: 40 synchro air squats 9 Clean and jerks (185/130lb) 5 wall walks Cash out: 1894 Meter Row *One works at a time except on …Read More

  3. Workouts Week of 08/30/2021-09/04/2021

    Monday - 08/30/21: "Bait & Switch" AMRAP 20: 2 Ring Muscle-ups 4 Power Snatches 135 / 95 lb 8 Box Jump Overs (24"/20") [On the 0-5-10-15]: 500 Meter Row *mod bar MU or burpee pull-ups. Tuesday - 08/31/21: "Going Down Swinging" For time (25min cap…Read More

  4. Workouts Week of 08/23/2021-08/28/2021

    Monday - 08/23/21: Strength: EMOM x6 1 deadlift *start at wod weight and build to heavy. "Master of None" For Time: (16min cap) 60/45 Calorie Row 45 Chest to Bar Pull-ups 30 Deadlifts 225 / 155 lb 15 Bar-Facing Burpees Tuesday - 08/24/21: Bench Press…Read More

  5. Workouts Week of 08/16/2021-08/21/2021

    Monday - 8/16/21: Primer: EMOM x6 1 squat snatch Build to heavy "The Amanda Show" For Time: (20min cap) 1 Mile Run Directly Into... 9-7-5: Ring Muscle-ups Squat Snatches 135 / 95 lb *mod bar MU or burpee pull-ups 1:1 Tuesday - 8/17/21: Primer: Every …Read More

  6. Workouts Week of 08/08/2021-08/14/2021

    Monday - 8/9/21: Back Squat Benchmark: E2MOM x 5 5 back squats 50-60-70-75%-AHAP *goal is to establish a working 5rm. Percentages are suggestions to get athletes warm for last set/attempt. Go over spotting/bailing. "Elizabeth" 21-15-9: Squat Cleans 1…Read More

  7. Workouts week of 08/02/2021-08/07/2021

    Monday - 8/2/21: "Chips and Dip" For Time: (30min cap) 1 Mile Run 60 Alternating Pistols 50 Chest To Bar Pull-ups 40 Bar-Facing Burpees 30 Power Snatches (135 / 95 lb) *run goal sub 10min. Mod assisted pistols. Mod jumping C2B. Power snatches doable …Read More

  8. Workouts Week of 07/25/2021-07/30/2021

    Monday - 7/25/21: Snatch Technique: On the 1:30 x 5 sets: 2 Snatch Balances *building to AHAP (from the ground) "Snake Bite" With a 9:00 Time cap: 21-15-9: Squat Snatches 95 / 65 lb Chest to Bar Pull-Ups After completion or Cap, until the 12 minute m…Read More

  9. Workouts Week of 07/19/2021-07/23/2021

    Monday - 07/19/21: Primer: Every 90s x5 3 TnG power snatches *build to heavy. Last set is heavier than wod weight. "Remain Calm" AMRAP 10: 4 Rounds: 30 Air Squats 200 Meter Run In Time Remaining: Max Power Snatches (115 / 85 lb) *goal is to have at l…Read More

  10. Workouts Week of 07/12/2021-07/17/2021

    Monday - 07/12/2021: "Beach Ball" AMRAP 20: 40 Wallballs (20 / 14 lb) 30/24 Calorie Row 20 Toes to Bar 10 Alternating Dumbbell Power Snatches (70 / 50 lb) *walballs doable in 10’s. 1000/850cal +. At least 5’s on TTB. Mod kipping leg raise. Snatch…Read More