Warmup:  ROM drills, max strict pullups or 25 ring rows (reduce your angle from last week), 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60 % Work:  5/3/1+@ 75/85/95% WOD:  EMOM for 15 mins Even:  3 Power Cleans (95-135#/65-95#) Odd:  5 Goblet more »

WLC Participants, if you didn’t do the end workout yesterday, do it today. Warmup:  ROM drills, Max strict pullups or 25 ring rows, 25 push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch

Warmup: ROM drills, 15 jumping jacks, 30 high knees, 30 butt kicks WLC Participants, it’s show time!  End of challenge stats.  Take your measurements, etc.  and the workout: OFFICIAL WLC Workout Complete as many reps as possible (AMRAP) in 11 minutes of: 800m Run (1/2 mile) (or 1,000m Row); followed by 75 Squats; followed by more »

Warmup:  ROM drills, Max strict Pullups (15 ring rows with very small angle), 25 hand release pushups, 25 sit-ups, 10 Good mornings, 10 push press with bar WOD:  “Diane” 21-15-9 Deadlift (225/185#) Handstand pushups Work on Skills from board in remaining time. Cooldown:  30 hanging leg levers, stretch hamstrings, roll shoulders with lacrosse ball

Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 push ups, 25 situps, Burgener Warmup, With bar: 10 Clean Pulls, 10 Front Squats Strength: Clean + Jerk Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 3 Rounds 8 Front Squats @ 65% (Tempo 30×0) 15 KB swings (53/35#) 3 min row more »

Warmup: ROM Drills, 15 Snatch Deadlifts, 15 Snatch Pulls with PVC max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min more »

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »

Warmup: ROM, max pullups (or 25 ring rows), 25 pushups, 25 sit-ups WOD: partner WOD Divide reps however you like, only one partner works toward accumulating reps at a time 200 Wall Balls (20/14#), partner holds ball overhead till their turn 200 cal Row, partner holds plank till their turn. Cooldown: roll and stretch

Warmup:  ROM drills, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) Max pullups or 25 ring rows 25 push-ups 25 sit-ups WOD:  5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  

Warmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (135/95) more »