WOD

Complete as many rounds as possible in 20 -30 mins of:2 Push-ups4 Dumbbell Thrusters, pick load6 Dumbbell Squats, pick load8 Dumbbell Hang Cleans, pick load10 Dumbbell Split Squats, pick load

Wk 3 Day 2 Lifting 5 rounds for quality of:5x [ 10 Kettlebell Swings + 10 Row Calories ], pick loadRest 1 min5x [ 15 Back Squats + 10 AbMat Sit-ups ]Back Squat One Set For 99 or Max RepsRest 1 min5x [ 10 Romanian Deadlifts + 10 Seated Banded Rows ]Rest 1 min

Complete as many rounds as possible in 35 mins of:10/7 Row Calories4 Turkish Get-ups, pick load10 Dumbbell Push Jerks, pick load10 Barbell Glute Bridges, pick load10 Seated Good Mornings, pick load

Wk 3 Day 1 Lifting 5 rounds for quality of:[ 10 Kettlebell Romanian Deadlifts + 1 Plank Hold, 1 min ], pick load[ 7 Dumbbell Bench Press + 7 Calf Raises ]Rest 1 min5x [ 12 Dumbbell Bench Press + 12 Weighted Calf Raises ]Rest 1 min5x [ 12 Dumbbell Bicep Curls + 12 Tricep …

02.21.23 Read More »

Jenny’s Killer AMRAP For 6 cycles:AMRAP in 5 mins of:10 Lateral Bench Jump Overs5 Wall Balls, pick load10 Plank Shoulder Taps5 Dumbbell Devil Press, pick loadRest 1 min5 Dumbbell Thrusters, pick load10 Weighted Sit-ups, pick load5 Broad Jump + Backwards Shuffles10 Reverse Lunges, pick load Rest 1 min between each cycle.For each cycle restart the …

02.20.23 Read More »

5 rounds for quality of:10 Kettlebell Swings, lbs10/7 Push-upsRest 30 secs10 Deadlifts, lbs10/7 Row CaloriesRest 30 secs5 Deadlifts, lbs10/7 Pull-ups8 Front Squats, lbsRest 30 secs8 Bulgarian Split Squats, lbs Athlete Instructions (1)wod noteWarm up is KB swings, Push upsLight deadlifts & rowSuperset DL & Pull ups Stand-alone front squat & B.S.S

Complete as many rounds as possible in 25 mins of:5x [ 1 Deadlift + 1 Hang Squat Clean + 1 Reverse Lunge + 1 Reverse Lunge + 1 Front Squat ]5x [ 3 Plank-to-Push-ups + 3 Abdominal Exercises + 3 Oblique Crunches + 3 Oblique Crunches ]Cardio, 2 mins Athlete Instructions (1)Note 1Complete both supersets …

2.15.23 Read More »

5 rounds for quality of: Warm Up10 Dumbbell SnatchesPlank Hold, 1 minRest 30 secs7 Bench Press, pick load7 Dumbbell Side Raises, pick loadRest 30 secs Super set 15 Bench Press, lbs10 Dumbbell Side Raises, pick loadRest 1 min Between Superset 210 Dumbbell Press, lbs10 Dumbbell Bent Over Rows, lbs Rest 1 Min Between

For time: 50 Single Arm Kettlebell Suitcase Deadlifts, pick load 25 Single Arm Kettlebell Clean & Jerks, pick load 50 Single Arm Russian Kettlebell Swings, pick load 25 Kettlebell Lat Pullovers 40 Single Arm Kettlebell Suitcase Deadlifts, pick load 20 Single Arm Kettlebell Clean & Jerks, pick load 40 Single Arm Russian Kettlebell Swings, pick …

2.13.23 Read More »