10 Rounds of: 7 DB Thrusters 7 Push Ups 7 Burpees
Workout of the Day
WOD 3/18/20
STRENGTHOn the 4:00 x 5 Rounds:3 Unbroken Sets (9 Reps Total)1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean CONDITIONINGOn the Minute For as Long as Possible:7 Thrusters (75/55)7 Pull-ups7 Burpees*After 10 Rounds: Add (1) Rep to Each Movement… Read more »
WOD 3/17/20
Midline3 Giant Sets:10 Rower Pike Ups30 Hollow Body Scissor Kicks50′ Quadruped CrawlRest 2 Minutes Between Sets STIMULUS CONDITIONINGEvery 3:00 x 6 Rounds:21/15 Calorie Bike Erg30 Double Unders3 Power Snatches*Build in Power Snatch Weight
GoFIT 3/17/20
Every 3:00 x 5 Rounds: 21/15 Calorie Bike 60 Jump Rope 8 DB Snatch
WOD 3/16/20
STRENGTHBack SquatSet 1 (On the 0:00): 9 Reps @ 78%Set 2 (On the 2:00): 7 Reps @ 85%Set 3 (On the 4:00): 5 Reps @ 92%Set 4 (On the 6:00): 3 Reps @ 97%Set 5 (On the 8:00): 1 Rep… Read more »
WOD 3/14/20
CONDITIONINGTeams of 3For Time (30 Minute Cap):75 Power Snatches (95/65)75/50 Calorie Row 50 Power Snatches (115/85)50/35 Calorie Row 25 Power Snatches (135/95)25/20 Calorie Row 15 Rope Climbs (15′) 25 Power Snatches (135/95)25/20 Calorie Row 50 Power Snatches (115/85)50/35 Calorie Row… Read more »
GoFIT 3/14/20
AMRAP 15 Row 25 Cal 25 DB Snatches 12 Bag Pull Ups
WOD 3/13/20
CONDITIONING5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle Runs Rest 4 Minutes Between Rounds
GoFIT 3/13/20
4 Rounds: AMRAP 3: 15/12 Calorie Assault Bike 10 Burpees Max 10 Meter Shuttle Runs Rest 2 Minutes Between Rounds
WOD 3/12/20
STRENGTHFront Squat7 Sets of 1:5-Pause Front SquatSet 1: 50%Set 2: 55%Set 3: 60%Set 4: 65%Sets 5-7: 65-75%The 5 pauses take place for 2 seconds each at the following locations:Quarter SquatParallelBelow ParallelParallelQuarter SquatThese percentages are based on your 1RM Front Squat… Read more »
