Archives

Pick a wod/lift/anything. Pr. Start the year off right.

For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 [...]

Lift: wk2 (redux) power cleans+clean+Fs+jerk (1+2+1+1)2min x5s @68% Increase on feel (1 set every 2 min) Wod: 5-4-3-2-1 Rope climbs 10-8-6-4-2 Thrusters (135/95-95/65) 25 sit ups between each set [...]

Primer: 5 min your choice cardio into: 3r (slow) 20 Double unders 10 muscle snatch 10 single leg step up 10 ttb BBG: (goal is sub 4 grace) 10-8-6-6 Pc and jerk 1:00r :45r :30r Power: Rebounding [...]

Teams of 2, split reps evenly 50-40-30 Pull ups Power cleans (95/65) *30 synchro sit-ups 40-30-20 Box jumps Deadlifts *30 Synchro sit-ups 30-20-10 Burpees Thrusters *30 Synchro Sit-ups

“The Lyon” 5 Rounds for Time (165/115-125/75-95/65) 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between rounds

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) [...]

(Partner option) 1.SDLHP (135/95) 2. MU/pull-up 3. Thrusters 4. Power clean 5. Power snatch 6. kB swing 7. Burpees to plate 8. Wall balls 9. Box jumps 10. Pistols (10 each leg) 11. Cal on erg 12. [...]

Lift: wk2 power cleans+clean+Fs+jerk (1+2+1+1)2min x5s @68% Increase on feel (1 set every 2 min) Wod: 50 Calorie Row 40 Burpees over the bar 30 Power Snatches (95 lbs) 20 Squat Cleans (125 lbs)’ [...]

Primer: 5 min amrap 100 single unders 3 rounds of Cindy BBG: (goal is sub 5 grace) 10-8-6-4-2 Pc and jerk 1:00r :45r :30r :15r Explosive training: Kneeling jump to broad jump 7rx3s Wod: speed [...]