Outdoor WOD A) Every 90 seconds for 8 rounds: 1 Hang squat clean + + 1 front squat + 2 split jerk *First split jerk pause 1 second in catch position before recovering feet *Choose a medium heavy weight and… Read more »

Outdoor WOD COACH LISA’S B-DAY WOD(Born on 8/18/1988) Buy in: 32 alt. pistols Then 8 rounds of : unbroken set of 3 power cleans + 2 thrusters (135/95lb)18 double unders Then buy out: 19 squat snatches (135/95lb)88 bar facing burpees… Read more »

Outdoor WOD A) Sumo deadlift4 sets x 8 reps Superset with 10-12 inverted rows or 5-8 L-sit pullups (using railing) or 10-15 seated banded rows B) Every 3 minute for 15 minutes complete: 15 push press12 overhead lunges9 lateral hops… Read more »

Outdoor WOD 25 minute AMRAP: 75 double unders30 slamballs (40-50/20-30lb)30 abmat situps25 burpees Functional Bodybuilding Zoom Warm-up:2 Rounds6 Yoga Push-ups w/Hip Tap8 Side Plank Rotations10 Alternating Cone Touches12 Prone Ys A1) Split Stance Thor Press: 8-10 Reps/armA2) Cross-body Split RDL:… Read more »

Outdoor WOD A) 10-9-8-7-6-5-4-3-2-1 for quality, not for time Left leg shrimp squats renegade row pushups Right leg shrimp squat knees to standing with db overhead weighted butterfly sit-ups *Use a pair of dbs for renegade row pushups **For knees… Read more »

Outdoor WOD A) 12 minute EMOM: 1) 10-12 weighted barbell bent over rows 2) 15-20 banded lat pull downs 3) 30 second hollow hold B) 5 roundsGo every 5 minutesBuilding lap run or 400m run + 15 overhead squats Rx:… Read more »

Outdoor WOD A) 4 sets: 8-10 db weighted step ups/leg (20/18″ box)8-10 Glute bridge weighted hip thrusts/leg Rest approximately 2 minute after each set *For weighted step ups, keep same foot on box for all 8 reps, only push off… Read more »

Outdoor WOD A) Power clean with pause in catch + front squat + push jerk. Go every 90 seconds for 8 rounds. *Focus on technique and ascend in weight as form allows B) 4 rounds of: 3 hang power cleans… Read more »

Outdoor WOD 50 cal bike ergRest 2 minutes40 db goblet squats Rest 90 seconds30 cal bike ergRest 90 seconds 20 single db alt. devils press Rest 1 minute10 cal bike ergRest 1 minute 20 db burpee suitcase deadlifts (10/side)Rest 90… Read more »

Outdoor WOD A) 5×5 tempo back squat @challenging weight of choice.* You can stay at the same weight or ascend in weight*Tempo is 3 seconds down-3 second pause-3 seconds up. Superset with 1 per side of 5 single arm kb… Read more »