September 16, 2017

Main WOD


5x3 Back squat

3x5 Weighted pull ups

15 min AMRAP:

10-1 descending ladder of


Toe to bar

Get some general raw strength in before we move to a highly technical AMRAP. This month is heavy gymnastics so take the AMRAP seriously, use hard modifications, and...

September 15, 2017


3 sets:

8x100m sprint

(45 sec between intervals)

4 minutes between sets

In this workout we are testing VO2 max. High intensity, short rest with medium volume. Work on good running mechanics, warm up that lower half properly!

Main WOD

5 rounds for time:

12 dumbell DL...

September 14, 2017


12 minutes to find max height Box Jump 


14 minute AMRAP:

200m sprint

10 Med Ball Cleans

10 Double Kettle bell Russian Swing

Your hips are going to be fried, make sure to get them open and ready for tons of flexion/extension. Be careful on the box jump attempt...

September 13, 2017


Intervals for time:

Row 2 total sets: 

500m x2

400m x2

300m x2

200m x2

100m x2

(first portion of set is fast, second half is recovery ex 500m fast, 500m slow)

You're going to be on the rower for a bit in this workout. There is a 3 minute rest in between sets (50...

September 12, 2017


For time:

100 calorie bike

Every 2 miutes: 15 wall balls 20/14

You have no choice but to go fast on this one. The longer you are on the bike, the more wall balls you're doing, the longer you're on the bike....Put your head down and grind this one out!


September 11, 2017


3x1 mile run at moderate pace

(1 minute rest in between miles)

Today we are working in lactate threshold, trying to see how we can adapt to increasing levels of lactate in the blood and maintain high power output. Goal here is to 'feel' your pace and keep them...

September 9, 2017

Main WOD

Partner WOD:

5 tire flips

50 T2b

1200m sand bag run

10 tire flips

50 pull ups

800m sand bag run

15 tire flips

50 hspu

400m sand bag run

This one is going to be a ton of fun! Lots of gymnastics and odd object work. Break up sets as needed and work as a team. Take time to...

September 8, 2017


Every 4 minutes for 24 minutes:

15 cal. Bike

30 Wall balls

60 double unders

Today we will be working on our VO2 max and a bit on aerobic threshold. Try to keep the intervals fast, to give yourself good rest time. 

Main WOD

For time:



September 7, 2017


In 9 minute window:

100 burpees

rest 3 minutes

Then...for time:

500m row 40 Dumbbell G2OH (50/35)

Burpees are burpees are burpees. Just do them. One at a time, and make sure you finish under the time cap or it will cut into your rest time. The second half is suppo...

September 6, 2017



For time:

25 back squats

5 box jumps

400m sandbag run

20 back squats

10 box jumps

400m sandbag run

15 Back squats

15 box jumps

400m sand bag run

10 back squats

20 box jumps

400m sandbag run

5 back squats

25 box jumps

400m sand bag run

Whoa. This is a mountain of a...

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