Thursday, October 31, 2024

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds to comments:

Wednesday, October 30, 2024

WOD

Complete as many rounds as possible in 20 minutes of:
50m Farmers carry kb 24k
25 Squats
Post number of rounds to comments:
 

Tuesday, October 29, 2024

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds to comments:

Monday, October 28, 2024

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

Sunday, October 27, 2024

Rest Day

Saturday, October 26, 2024

Rest Day

Friday, October 25, 2024

WOD

Row for 15 minutes
Post distance completed:
next
Complete a ROMWOD

Thursday, October 24, 2024

WOD

 21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees


Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

Wednesday, October 23, 2024

WOD

 Strength Day
Deadlift 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
Post loads to comments

Tuesday, October 22, 2024

WOD

For Time:
20-16-12
Assault Bike (cal)
Kettle bell swings 24/16k
Post time to workouts

Monday, October 21, 2024

WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Post time to comments:
complete a ROMWOD after your workout

Sunday, October 20, 2024

Rest Day

Saturday, October 19, 2024

Rest Day

Friday, October 18, 2024

WOD

 Hang squat clean
5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

Thursday, October 17, 2024

WOD

2 Rounds for time of: 

40 Cal. Row 

30 Kettle Swings 24k,16k

20 Wall Balls

10 Pull ups

5 DB Hang Clean and Press 45/30lbs

Post time to comments:

Wednesday, October 16, 2024

WOD

 21-18-15-12-9-6-3 reps for time of:

Front squats 165/125lbs
GHD sit-ups

Post time to comments:

Tuesday, October 15, 2024

WOD

 5 Rounds for time of:

10 Db push press Right

10 Db push press Left

Row 400m

Post time to comments:

 


Monday, October 14, 2024

WOD

Complete as many rounds as possible in 12 min of:
5 Push ups

10 Sit ups

15 Burpees

10 Thrusters

5 Toes to Bar

Compare to 160928

Sunday, October 13, 2024

Rest Day

Saturday, October 12, 2024

Rest Day

Thursday, October 10, 2024

WOD

 As many rounds as possible in 12 min of

10 DB snatch

20 sit ups

Friday, October 4, 2024

WOD

 15 minute ascending Ladder:

 4 Kettlebell swings

3 Box Jumps

3 cal rower

(4/3/3, 8/6/6, 12/9/9, 16/12/12, 20/15/15…)

Thursday, October 3, 2024

WOD

7 Rounds for time of:

Run 400m

9 Burpees

9 Sit ups

Post time co comments:

Wednesday, October 2, 2024

WOD

As Many Rounds as Possible in 20 minutes of:
Row 400m
145lb Squat Cleans, 8 reps
Chest to Bar Pull ups, 8 reps

Post number of rounds to comments:

Tuesday, October 1, 2024

WOD

 As many rounds as possible in 15 min of:

10 Wall balls

10 Front Squats

Post number of rounds to comments: