Yearly Archives: 2021

Hatch BenchWeightliftingBench Press (1x10 @ 60%)Bench Press (1x8 @ 70%)Bench Press (1x6 @ 75%)Bench Press (1x4 @80%)Prison Press (Weight)8x8 AHAPMetcon (Time)4 Rounds 800m run 30…

WODWeightliftingAxel Bar Deadlift (6x8)Metcon (AMRAP - Rounds and Reps)18 min AMRAP 10 KB SDHP 70/53 10 Burpees pull ups 10 KB goblet squats 70/53

WODMetcon (AMRAP - Rounds and Reps)27 minute AMRAP of 21 Box jumps 24/20 15 GHDSU 9 Power Snatch 95/65

WODMetcon (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 45/30…

WOD40/40 (Time)8 Rounds 5 DB Thrusters 135/95 5 T2B 5 KBs 70/53 5 Pull ups strict 5 HSPU 5 Burpees

WODWeightliftingBench Press (1x1 )20 Minutes to build to a 1 rep max!Metcon (Time)3 Rounds 50 empty bar bench press 30 CFSU 10 pass throughs

WODMetcon (Weight)40 Minute EMOM Min 1: 4 Deadlift 315/225 Min 2: 8 DB snatch 80/50 4ea Min 3: 200m row Min 4: Rest

WOD8 is Enough (AMRAP - Rounds and Reps)30 minute AMRAP 8 Back Squat 185/135 400m run 8 Pendlay rows 8 cal bike 8 K2E

WODWeightliftingDeadlift cluster (10x1)3 deadlifts 2 hang cleans 1 s2ohJust enough to suck (Time)5 Rounds 4 Hang cleans 135/95 6 push press 8 Burpees over the…

WODMannys last dance (AMRAP - Rounds and Reps)25 Minute AMRAP 6 DB power cleans 8 DB burpee deadlifts 10 DB front squats 12 DB S2OH…