MONDAY 4.1.2019 WOD

WARM-UP2-3 Rounds12 Barbell Rows6 Alt Hip Flow Openers3 R/L RNT Goblet Squat PART 15 Rounds3 Back Squats3 Rope Climbs (Add Weight Or Legless) :20-:30 Sec Tuck Hold PART 2“GAIA”For Time50 Cal Row50 TTB50 Power Cleans 135/95-Knee-Ups or Toes To...

SUNDAY 3.31.2019

PART I – Running MechanicsPART II –  Interval Helen5 Rounds On the 4 Minute1 Round Helen*1 Round Helen =400m Sprint21 Kettlebell Swings 53/3512 Pull-ups OROLYMPIC WORKOUTPART I –  Every Two Minutes for Eight Minutes:5 Narrow (Clean) Grip Overhead...

SATURDAY 3.30.2019 WOD

WARM-UP1 Round50 R/L Side Crunches50 DB Hammer Curls50 Banded Pull-Downs PART 1“SHENRON”1200 M Run30/20 Strict Chin-Ups 30 Back Squats 155/10530 Jerks800 M Run20/10 Strict Chin-Ups20 Back Squats20 Jerks400 M Run10 Strict Chin-Ups10 Back Squats10 Jerks(NOTE –...

SATURDAY 3.30.2019 STAMFORD STRONG

5 sets Barbell bicep curls x 15 Heavy goblet squats x 104 sets Yoke carry x 50 feet 4 setsHeavy barbell back squat x 5 Sandbag squat x 10 Rest as needed 2 sets x 20 push press 2 sets x 10 push press1 set x 5 push press 1 setHEAVY harness bear...

FRIDAY 3.29.2019 WOD

WARM-UPMidline MobilityMUSCLE UP WARM-UP PART 1Every :20-30 Sec For 10 Sets2 Back SquatsRest 1-2MinEvery :20-30 Sec For 8 Sets3 Clean High Pulls   PART 2“COOKIES AND CREAM”10 Min AMRAP2 Ring Muscle Ups4 Power Cleans 185/1358 Alt PistolsRest 1 Min10 Min AMRAP2 Bar...