workout

OF THE DAY

TUESDAY 1.26.2021 WOD

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.

TUESDAY 1.26.2021 WOD

A.Every 2 minutes, for 16 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 31X1Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.B.For time:50/35 Calories of Assault Bike (or 75/50...

MONDAY 1.25.2021 WOD

A.Every 90 seconds, for 6 minutes (4 sets):Hang Snatch x 2 reps @ 65-70% of 1-RM SnatchRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Snatch + Snatch @ 75-85% of 1-RM SnatchB.Three rounds for time of:10 Snatches (135/95 lbs)15 Toes to...

SUNDAY 1.24.2021 WOD

PART I: PRIMER7 Rounds:Row 150/100m in As Few Pulls as Possible (AFPAP)*After each row perform 1 tempo (2020) bodyweight front squat for each pull taken.PART II:  CONDITIONING5 Minute AMRAP16 Dumbbell Snatches6 Burpee Box Jump Overs2 Minutes Active...

SATURDAY 1.23.2021 WOD

Smile, it's the weekend! Complete as many rounds and reps as possible in 30 minutes of:400 Meter Runimmediately followed by…Three rounds of:15 Wall Ball Shots (20/14 lbs)10 Push-Ups5 Strict...

FRIDAY 1.22.2021 WOD

A.Every 2 minutes, for 16 minutes (8 sets):Split Jerk x 3 repsSuggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80B.Against a 2-minute running clock…20/15 Calories of Assault BikeMax Reps of Strict Handstand Push-Ups in remaining timeRest 2 minutes, and...

THURSDAY 1.21.2021 WOD

A.Three rounds for time:500 Meter Row21 Deadlifts (225/155 lbs)12 Bar-Facing BurpeesRest until relatively recovered, and then…B.Three sets of:Posted Single-Leg Deadlifts x 8-10 reps each @ 3011Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1Rest 60 secondsSide...