MONDAY A.) Every 90 seconds for 15 Minutes 2 Squat Cleans or Snatches (Beef :20 seconds of max calories of choice) B.) 3 Rounds 15 DU or 30 Singles (ADV: 30) (Beef: 50) 12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53) 7 Hang Power Cleans 95/65, 117/75, 135/95, 155/105 200m Run or […]
MONDAY A.) AMRAP in 10 Minutes 400m Run or 20/15 Cal Bike (ADV: 25/20) 15 Wall Balls (ADV: 20) (Beef: 25) Rest 2 minutes AMRAP in 10 Minutes 400m Row 5e DB Hang Clean and Jerk 45/25, 50/35 (Hate DB Folks: 8 95/65 Ground To Overhead) 15 DU or 30 Singles (ADV: 30 DU) (Beef: […]
MONDAY Happy Memorial Murph Day! “Murph” Have fun! *Solor or with a partner split up however. Modified Version: “Half Murph” 800m Run — 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats — 800m Run Strength Option Back Squat, Front Squat, or Deadlift 5×3 Across. Compare last 4 weeks of descending reps. Should be 10-20 […]
MONDAY A.) Mini Barbara 5’s (Murph Preppers) 3 Sets of 5 Minute AMRAPs: 6 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: 10) (Beef: 20) 8/6 Push-Ups (ADV: 15) (Beef: 30) 10 Sit-Ups (ADV: 20) (Beef: 40) 12 Air Squats (ADV: 30) (Beef: 50) 2 Minutes Rest b/t rounds, start where you left off […]
MONDAY 3 Sets of the following 5 Minute AMRAP: 5 Pull-Ups, Pushups, HSPU (ADV: 7) or (Beef: 2 Bar or Ring Muscle Ups) 7 DB Power Cleans (Single or double arm) 45/25, 50/35, or DB Snatch at equiv weights. 9 V-ups, Jack Knives, HRK (ADV: 5 T2B) (Beef: 7 Toes to Bar) Immediately into: 2 […]
Hope you all are doing well and are staying healthy! I’m on duty this month and I apologize in advance if these minimal equipment WODS need a little adjusting (programming-wise). Keeping with Marko’s strength cycle, I’ve added a 3 lifting days and a functional strength day as it seems most of you have the lighter, more […]
https://vimeo.com/393526141 MONDAY A.) Back Squat, Front Squat, OR Deadlift 2-2-2-2-2 (ADV: 1-1-1-1-1) B.) AMRAP in 11 minutes 8 Goblet Squats 53/35 or Front Squats 95/65 (ADV: 70/44 Goblet or 95/65 OHS) 10 Double Unders or 30 Singles (ADV: 15 DU) 1 Wall Walks (ADV: 1 Wall Walk with 2 Shoulder Taps) Beef: 8 Dual DB […]
Shout out to the Sweat Shoppers who competed in the annual Row’d Royalty competition! Row’d Royalty is a 4-week online challenge (similar to the CF Open) which involves some gnarly rowing workouts announced each week. Traditionally, it has been individual only, but this year they added the team division! While the workouts are still performed […]
https://vimeo.com/392014614 MONDAY A.) Alternating EMOM for 10 minutes Calories of Choice 75% Ground to Overhead 95/65, 115/75, 135/95, 155/105 Rest 2 minute/Transition. B.) 3 Rounds For Time *403m Run/200/403m (ADV: 403m every round) 15 Wall Balls (ADV: 20) (Beef: 25) TUESDAY 30/25 Calories of Choice (ADV: 40/35 Calories of Choice) OR Run 600m (ADV: 800m) […]
https://vimeo.com/390413390 MONDAY A.) For Quality Work Up to 2-Rep Push Press or Jerk B.) Rx’d 403 Meter Run 21 Russian Kettlebell Swings 53/35 (ADV: American 53/35 or Russian 70/44) 12 Pull-Ups (ADV: C2B) Beef “Roided Helen” 403m Meter Run 21 American Kettlebell Swings 70# 8/6 Bar Muscle Ups (Bison: 12 Bar Muscle Ups) TUESDAY A.) […]