Friday, September 14th
A. STRENGTH: Every 2 Minutes, for 7 Sets: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk *Build to a Heavy Complex B....
Thursday, September 13th
A. WARM UP: 1 Mile Run (Scale: Row 2,000m) *Scale Run in Order to be Back in the Gym by 10 Minutes B. STRENGTH: Every 90 Seconds for 6...
Wednesday, September 12th
A. METCON: 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Burpees 1 Minute Calorie Bike 1 Minute Rest *The score today is the...
Tuesday, September 11th
9/11 TRIBUTE WOD For Time *50 Minute Time Cap 2001m Run (1.25 Mile Run) 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Chest to Bar...
Monday, September 10th
A. STRENGTH: 10 Minute EMOM: Power Snatch + Squat Snatch Build to a Heavy Complex B. METCON: 13 Minute AMRAP: 60 Alt. Dumbbell...
Saturday, September 8th
METCON: Teams of 3 For Time (30 Minute Cap): 400 Meter Medicine Ball Run (20/14) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push...
Friday, September 7th
A. METCON: 4 Rounds for Time: 20 Wallballs (20/14) 15 Calorie Row 10 Chest to Bar Pull-Ups B. MIDLINE: 4 Rounds: Not for Time, but for...
Thursday, September 6th
A. WARM UP: 1 Mile Run **Scale Run to Where You Can be Back to the Gym in 10 Minutes or Less **If Unable to Run, Row 2000m 2 ROUNDS: 10...
Wednesday, September 5th
A. GYMNASTICS CONDITIONING: Handstand Push-Ups For Time: For Time **10 Minute Time Cap 19 Reps Rest 1 Minute 16 Reps Rest 1 Minute 13...
Tuesday, September 4th
BRAT TROT TRAINING…DON’T BE A WOD DODGER! 26 Days to Go!! A. METCON: Teams of Two: Alternate 6 Rounds of 400m Run, Then… Alternate 4...
