February 2020

Snatch Warm Up Power Snatch Trekkers Max Effort Power Snatch Work:Rest 20:40 / 30:30 / 40:20 X 3  Rest 1:00 WOD On the 4:00 x... Read More

Stretch & Mobility Warm Up Game  WOD Teams of 3 200 Cal Bike 150 Pull Ups 100 Burpee Box Jump Overs 30/24” RX wearing tactical... Read More

Gymnastic Warm Up Gymnastic Conditioning 10 Sets Max Effort Unbroken T2B Rest :15sec between sets WOD 18 min Amrap 16 GHD’s / Med Ball Sit... Read More

Barbell Warm Up WOD AMRAP 3: Max Rounds of Macho Man 50/35kg Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man 60/40kg Rest 3... Read More

Stretch & Mobility Warm Up Rowing Up 100m x 5 sets Burpee over the row for every meter you went over or under. WOD 5... Read More

Front Rack Mobility Front Squat Waves (Week 3) Set 1: 3 Reps Set 2: 2 Reps Set 3: 1 Reps 3 Minutes Rest Set 4:... Read More

Gymnastic Warm-Up Skill T2B WOD 50/40 Cal. Bike 50 D.B Push Press 22/15kg 50 T2B – rest 5:00 – 40/30 Cal. Bike 40 D.B Push... Read More

Stretch & Mobility Functional Bodybuilding  EMOM 14 Even Min – 6 Bench Press Un Min – 5 D.B Renegade Push Up (left and right) Conditioning... Read More

Snatch / Clean & Jerk Warm-Up WOD Teams of 2 3-000m Row 60 Squat Clean & Jerk 60/40kg 7-000m Bike 60 Squat Snatch 50/35kg BARBELL... Read More

Gymnastic Warm Up Gymnastic Conditioning 9 Sets Max Effort Unbroken T2B Rest :30 between sets WOD For Time: 2-4-6-8-10-12-14-16-18….. Ascending ladder HSPU *After each round,... Read More