WOD

Thursday

Thursday Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)Dec 20th: 5:30pm Christmas Party Check your email, bulletin board, social media or ask a coach for more details! Weightlifting Three Position Snatch (Weight) Spend 20min. Working on this: Position 1.) Above the knee Position 2.) Below the knee Position 3.) From the floor …

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Wednesday

Wednesday Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)Dec 20th: 5:30pm Christmas Party Check your email, bulletin board, social media or ask a coach for more details! Metcon Metcon (AMRAP – Rounds) EMOM x 4min. 15 Wall Balls (20/14) EMOM x 4min. 8 Deadlifts (225/155) EMOM x 4min. 15 Wall Balls (20/14) …

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Tuesday

Tuesday Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)Dec 20th: 5:30pm Christmas Party Check your email, bulletin board, social media or ask a coach for more details! Metcon Metcon (AMRAP – Reps) A Nice Long Breathing Piece With A Pump. Drop-set Style 🙂 3min. AMRAP: 8 Push Jerk 135/95 8 Pull-Ups 3min. …

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Monday

Monday Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)Dec 20th: 5:30pm Christmas Party Check your email, bulletin board, social media or ask a coach for more details! Weightlifting Back Squat (Week 4 of 20 Rep MAX) (Weight) You guys should know the deal. (read my description 3 weeks ago if need more …

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Saturday – TEAM

Saturday – TEAM Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)Dec 20th: 5:30pm Christmas Party Check your email, bulletin board, social media or ask a coach for more details! Metcon Metcon (AMRAP – Reps) Teams of 2: Get as far as possible in 35min. 2 Mile Assault Bike (Anyhow) 30 Power Clean …

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Friday

Friday Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)Dec 20th: 5:30pm Christmas Party Check your email, bulletin board, social media or ask a coach for more details! Metcon Metcon (Weight) 6min. EMOM: Min. 1) 15/12 Cal Assault Bike Min. 2) 15 Pull-Ups MIn. 3) 5 Snatches (50% of 1RM) 6min. EMOM: Min. …

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Thursday

Thursday Metcon Metcon (AMRAP – Rounds) EMOM x 15min: 5 Lateral Barbell Burpees 3 Front Squats (clean from the ground) 3 Push Jerks RX is 155/105 RX+ is 185/125 I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don’t …

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Wednesday

Wednesday Metcon Metcon (Weight) Every 5min. x 5 Rounds: 500m Row 5 Hang Power Cleans 5 Deadlifts Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect …

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Tuesday

Tuesday Metcon Metcon (Weight) 5 Rounds: (0-20min.) 10 Push Press (Climbing) 10 Toes-To-Bar 15 Cal Assault Bike Sprint Rest 90sec. (Rest 5min. before part 2 below) 1.) I don’t want anyone starting part 1 without a decent weight on the bar. That 10th rep should be spicy. Take a few minutes to warm up. 2.) …

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Monday

Monday Weightlifting Back Squat (20rep Week 3) (Weight) You guys should know the deal. (read my description 2 weeks ago if need more info) Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get …

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