April 2020

Click here for WOD Brief! Clean Complex Build Up = E2MOM x 6 Sets 1 Clean to 2 Hang Split Clean (alt legs) 13min AMRAP: 13 Burpees7 Clean 95/65 RX+ 135/95 MRX 75/55 6 Hang Split Clean (alt legs) Core Development 2 rounds: 13 V-Ups 13 Hollow Rocks13 Flutter Kicks (2 count)13 Un-anchored Butterfly Sit-ups*try […]

Click here for WOD Brief! Mainsite WOD For Time, Working on odd minutes, andResting on even minutes: (44min cap) 100 Chest to Bar Pull-ups 55+ Pull-ups125 Push Presses 95/65lbs 55+ 75/55 150 Back Squats 95/65lbs 55+ 75/55 Work from 0:00 to 1:00,Rest from 1:00-2:00,Work from 2:00-3:00,Rest from 3:00-4:00, ….**Can partition anyway athlete wants within the

Click here for WOD Brief! Cluster Build Up E2MOM x 14min 1 Deadlift to 1 Hang Power Clean to 1 Shoulder to Overhead 21min AMRAP: 7 Over the Bar Burpees7 Deadlifts 155/105 MRX 115/75 7 Hang Power Clean7 Shoulder to Overhead7 Toes to Bar Rest 1min After each Round Core & Shoulder Development 3min Banded

Click here for WOD Brief! Squat Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 3 Rounds For Time: (30min cap)Run/Row 1km or 2.5km Assault Bike33 Kettlebell Swings 24/16 RX+32/24 MRX 20/12kgs 22 WallBall Sit-Ups 20/14 MRX 20/10lbs 11 Wallball Shots 10/9′ MRX 9′1 Squat Snatch 135/95 RX+185/125 MRX 95/65 Core

Click here for WOD Brief! Bench Press build up for 20 Rep Max E3MOM 5-10@50% – 5@75% – 2@80% – 1@85% – 20rep max attempt (between 50-75%) “What Goes Up Must Come Down” by DB For Time: (20min cap) Double Unders 20 – 40 – 60 – 40 – 20 Barbell Push-Ups 10 – 20

Click here for WOD Brief! Clean Build Up E2MOM Clean 3 – 2 – 1 Hang Clean 3 – 2 – 1 Clean 1 – 1 Hang Clean 1 – 1 15min AMRAP: 15 Calorie Row/Assault Bike15 Chest to Bar Pull-Ups MRX Pull-Ups15 Cleans 95/65 RX+115/75 MRX 75/55 15 Calorie Row/Assault Bike15 Chest to Bar

Click here for WOD Brief! “Tricky Tabata” by DB For Max Reps of Each Exercise: -Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate -Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate -Tabata Toes to Bar Rest 2 minute/rotate -Tabata Kettlebell Goblet Step-Ups 30/24/20/18/12″ Rest 2 minute/rotate -Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2

Click here for WOD Brief! Strict Press E3MOM 7 @75% – 5 @80% – 3 @85% 1 @90% – Max Reps @85% 6min AMRAP: 12 Shoulder to Overhead 95/65 RX+115/75 MRX 75/55 36 Double Unders Rest 3min For Time: (6min cap) 60 Double Under 30 Barbell Push-Ups 15 Shoulder to Overhead5 Handstand Push-Ups RX+ Strict

Click here for WOD brief! “30/30 Chipper” 30sec work – 30sec rest – 30 work – 30 rest 2 sets of 30sec work each exercise For Total Reps: Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15 Hang Power Snatch Box Jumps 24/20″ RX+ 30/24 MRX 20/12 Strict Pull-Ups or Kipping or bothOver the Bar BurpeesDumbbell or Kettlebell Snatches

Click here for WOD brief! SumoDeadlift E3MOM 8 @70% – 4 @80% – 2 @85% – 1 @90% – Max Reps @80% 7min AMRAP: 11 Sumo Deadlifts 185/125 RX+ 225/155 MRX 135/95 7 Kettlebell Goblet Step Ups 24/20″ MRX 20/18″ 11 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 7 Step Ups/Box Jumps Core, Shoulder &