WOD

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

Read More

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

Read More

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

Read More

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

Read More

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+

Read More

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)

Read More

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:

Read More

WEEKLY PROGRAMMING

Week # 1 of 6 WEEK 1 Monday 6/6/2022 Strength Back Squat 4 sets of 7, building 1 set of max reps at 80% of top set Conditioning 10 Rounds For Time: 3 Push Ups (Rx+ Strict HSPU’s) 5 Burpees 7 Wall Balls rest 30

Read More

WEEKLY PROGRAMMING

INTERIM WEEK #1 of 1 INTERIM WEEK Monday 5/30/2022 Conditioning “Murph” For time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday 5/31/2022 Strength Power Snatch 7 sets of 3, building Conditioning Every 3 minutes for 5 rounds:

Read More

WEEKLY PROGRAMMING

Week #6 of 6 WEEK SIX Monday 5/23/2022 Strength Deadlift 7 sets of 3, building Conditioning 15 minute AMRAP: 5 Pull Ups (Rx+ Chest to Bar) 10 Alternating Hang Dumbbell Snatch (50/35) 10 Alternating Box Step Ups (Rx+ Dumbbell Weighted) Tuesday 5/24/2022 Strength A1. Push

Read More
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.