WOD

WEEKLY PROGRAMMING

Week # 3 of 6 WEEK THREE Monday 8/8/2022 Strength Deadlift 6 sets of 4 (heavier than last week) Conditioning 2 Rounds 2 minute AMRAP Dual DB/KB Hang Snatch 2 minute AMRAP Strict Pull Ups 2 minute AMRAP Plate Loaded Box Step Ups (45/25) Tuesday

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WEEKLY PROGRAMMING

Week # 2 of 6 WEEK TWO Monday 8/1/2022 Strength Deadlift 5 sets of 5 (use 2nd heaviest weight lifted last week) Conditioning 15 minute AMRAP: 3 Strict Pull Ups 6 Alternating Hang Dumbbell Snatch (50/35) 12 Alternating Walking Lunges (Rx+ Goblet Hold with Dumbbell)

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WEEKLY PROGRAMMING

Week #2 of 6 Monday 8/1/2022 Strength Deadlift 5 sets of 5 (use 2nd heaviest weight lifted last week) Conditioning 15 minute AMRAP: 3 Strict Pull Ups 6 Alternating Hang Dumbbell Snatch (50/35) 12 Alternating Walking Lunges (Rx+ Goblet Hold with Dumbbell) Tuesday 8/2/2022 Strength

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WEEKLY PROGRAMMING

Week #1 of 6 WEEK ONE Monday 7/25/2022 Strength Deadlift 5 sets of 5, building Conditioning For Time: 1,000 m Row 40 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20) 30 Pull Ups 500 m Row 20 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20) 15 Pull

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WEEKLY PROGRAMMING

INTERIM WEEK Monday 7/18/2022 Strength Push Press 5 sets of 5, building Conditioning “Diane” 21-15-9 reps for time: Deadlift (225/135) Handstand Push Up Tuesday 7/19/2022 Strength Tempo Back Squat 6 sets of 3 (42X1) Conditioning AMRAP 5 minute Calorie Row 4 minute Wall Balls 3

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WEEKLY PROGRAMMING

Week # 6 of 6 Monday 7/11/2022 Strength Back Squat Find a 7 Rep Max for the day. Partner Conditioning 12 rounds for time of: 10 Single Arm Thrusters (50/35) 10 Burpees Over Dumbbell Note: alternate full rounds with your partner.  Switch arms as desired

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WEEKLY PROGRAMMING

Week #5 of 6 Monday 7/4/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set of max reps at 80% of weight used. Conditioning 15 minute AMRAP: 10 Shoulder to Overhead (95/65) 15/12 Calorie Row 10 Shoulder

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WEEKLY PROGRAMMING

Week #4 of 6 WEEK 4 Monday 6/27/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set of max reps at 80% of weight used. Conditioning Every 90 seconds for 6 Rounds: 5 Power Cleans (95/65, Rx+

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WEEKLY PROGRAMMING

Week # 3 of 6 WEEK 3 Monday 6/20/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set of max reps at 80% of weight used. Conditioning For Time: 50 Calorie Row 50 Thrusters (95/65, Rx+ 115/75)

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WEEKLY PROGRAMMING

Week # 2 of 6 WEEK 2 Monday 6/13/2022 Strength Back Squat 4 sets of 7, across Then perform 1 set of max reps at 80% of weight used Conditioning 15 minute EMOM: M1: 8-10 Strict Presses (75/55, Rx+ 115/75) M2: 12-20 Wall Balls M3:

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