Yearly Archives: 2021

WODWeightliftingWeighted Step-ups (4x10)Single leg KB Deadlift (4x10)10 Reps right leg 10 Reps left leg weigh is AHAPMetcon (Time)40 Air squats 40 CFSU 30 Air squats…

WODMetconMetcon (Time)3 Rounds 400m run 10 Front squats 155/115 200m run 10 Chest 2 Bar pull ups 400m run 20 Russian Kbs 70/53

WODWeightliftingBench Press (1x5 @ 65%)Bench Press (3x5 @ 75%)Single Arm Dumbell Press (6x10)Metcon (Time)3 Rounds 1600m Row 20 Burpees 40 Air squats

WODMetconWhyte (Time)Buy In: 1600 m Row 4 Rounds 30 lunges 20 Push Press 95/65 10 pull ups Cash out: 1600 m Row 27 minute time…

WODWeightliftingPendlay Row (6x6)Metcon (Time)3 Rounds 10 Devils press 35/25 15 Box jumps 24/20 20 Cal bike

WODMetconMental strength (4 Rounds for reps)800 m Run 30 Deadlift 225/185 7 minute cap 3 minute rest 400m Run 25 Squat Clean 185/135 7 minute…

WODWeightliftingBench Press (1x5 @ 60%)Bench Press (1x3 @ 70%)Bench Press (1x2 @ 80%)Bench Press (1x2 @ 90%)Bench Press (1x1 @ 95%)Close grip bench (6x5)Metcon (Time)10…

WODWeightliftingShoulder Press (4x10)Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 15 Wall Balls 25/20 10 Cal bike 15 K2E

WODMetcon (AMRAP - Rounds and Reps)32 Minute AMRAP 10 DB step ups 35/25 each leg 500m row 15 GHDSU 10 DB push press 15 Back…

WODMetconPartners 4Ever (Time)Partner up 5 Rounds You go I go day 100m Farmers carry 70/53 10 DB Squat Cleans 45/30 400m Run 10 Renegade rows…