“Heavy Day”- Wednesday 12/2

Warm Up:1) Up Down2) Barbell Good Morning3) Air Squat4) Push-up5) Strict Press Back Squat5-5-5-5-5 Strict Press5-5-5-5-5 *Retest 2/5/20 Level 2:Back Squat5-5-5-5-5 Strict Press5-5-5-5-5 Level 1:Back Squat5-5-5-5-5 Strict...

“Black Hole” – Tuesday 12/1

Warm Up: [Row Set-up and Damper][Row Stroke Timing -[Hamstring Scoop Stretch][Bootstrappers][Inchworm + Push-up] For Time:60-50-40-30-20Calorie Row, Bike, or Ski 1:1 Work to Rest ratio b/t sets. Level 2:For Time:50-40-30-20-10Calorie Row, Bike, or Ski 1:1 Work to Rest...

“Fight Gone Swole” – Monday 11/30

Warm Up:1) Elbow to Instep2) Glute Bridges3) Inchworm + Push-up4) Bootstrappers5) DB Two Handed Swing WOD4 Rounds for Max Reps:1:00 Calorie Row or max Dubs1:00 DB Hang Muscle Cleans1:00 DB Floor Press1:00 Alternating KB Single Leg Deadlifts1:00 DB Split Squats Rest...

“Wobbly” – Saturday 11-28

Partner WOD!!! Rx: AMRAP 2850 Wall Balls (20/14#)400m Run*50 Thrusters (95/65#)200m Run* *Break reps however you want; runs completed together Level 2: 50 Wall Balls (14/10#)400m Run50 Thrusters (75/55#)200m Run Level 1: 50 Wall Balls (14/10#)400m Run30 Thrusters...

“Immunity” – Wednesday 11/25

Thank you to our 5am’er Christian for concocting this awesome workout! Can’t wait to tackle it! WOD FOr TIME:400m Run15 Clean and Jerks (135/95)30 weighted sit-ups200m Run10 Clean and Jerks20 weighted sit-ups100m run5 Clean and Jerks10 weighted...

“Wood Router” – Tuesday 11/24

Warm Up:Med Ball Warm up WOD8 Rounds:5 Front Squats (205/145#)10 Deficit Push-ups15 Ring Rows 22:00 Time Cap Level 2:8 Rounds:5 Front Squats (155/105#)10 Push-ups15 Ring Rows Level 1:8 Rounds:5-10 DB Front Squats (35#/25#)6 Deficit Push-ups7 Ring...

“Lathe” – Monday 11/23

Warm Up:DynamicSnatch Demo WOD5 Rounds:AMRAP 2:30:36 Single Unders12 DB Snatches (70/50#)Max Calorie Row, Bike, Shuttle Run, or Ski Rest 1:00 between AMRAPs Level 2:5 Rounds:AMRAP 2:30:36 Single Unders12 DB Power Snatches (50/35#)Max Calorie Row, Bike, Shuttle Run, or...

“Bernese Mountain Dog” – Friday 11/20

Warm Up:Movement Drills WODOn a 20:00 Clock:1 Power Clean (205/135#)1 Front Squat100m DB Farmer Carry (50/35#)* *Add 1 rep to power clean and 1 rep to front squat after each round completed. Stop when the clock runs out or you complete the round of 10. Level 2:On a...