W.O.D.

Monday

Monday

Strength

Back Squat 6×5

WOD

10 min AMRAP

9 Deadlifts 225/135

12 Hand release pushups

15 Box Jumps

 

Rest 5min then

Max wall balls in 4 min.

Don’t come off the bar or else!!

Don't come off the bar or else!!

Skill

Double Unders

 

Strength

Work to find 1 rep max Squat Clean

 

WOD

50 Squat cleans at 75% of 1 rep max

Now each time you take your hands off the bar to rest, do 25 double unders or 50 single unders!

Running Diane

Running Diane

Strength

Weighted Pullup 5×5

Deadlift 3-3-3-3-3

 

WOD

Running Diane

21-15-9

Deadlift

HSPU

400m Run after each round

7 min in Heaven CFBG Style

7 min in Heaven CFBG Style

Strength

L-Sit

6 Rds Max holds

 

WOD

7 min Amrap

Thrusters 95#/65#

HR Pushups

3,6,9,12,15,etc..etc…

Continue up the ladder of Thrusters and Hand Release Pushups for 7min. Break your pain barrier today. Get angry when you’re here and blast through that sticky area when you start to break down. Take a deep breathe and kill it. Let’s do it WODIVORES. Hell Yeah! Get pumped! Get mean! Under no circumstance do we quit. Ever! The pain you feel is temporary!

OH Squat

OH Squat

Strength

OH Squat

3-3-3-3-3-3

 

WOD

21-15-9

OH Squat 95#/65#

Burpee Box Jumps 30”/24”

Turkish Get Up

Turkish Get Up

Skill/Strength

Work to find a 1RM for turkish getup

 

WOD

5RDS

1 20ft Rope Climb

400m Run

 

Thursday

Thursday

Skill/Strength

Handstand Walk Progression-(Static holds and dynamic holds)

 

WOD

15 min AMRAP

10 KB Swings 53/35

10 Box Jumps 24”/20”

10 Ring Dips

 

Post WOD

Advanced Stretching. 


Please do yourselves a favor and take the stretching seriously. Without that mobility component the rest of our progress on other things such as olympic lifts is hindered. Let’s dial it in and put in the appropriate time needed to stretch. 

 

The Muscle Up

The Muscle Up

Skill/Strength:

Muscle Up progression

 

WOD:

10 Rds

Bear Complex

30 sec on

30 sec rest

135/95

 

Post WOD:

5 RDS of 30 sec Hollow Rocks 

The Snatch

The Snatch

Strength:

Work to find 1 rep max of Squat Snatch

 

WOD:

12 Min AMRAP

Squat Snatch 75% of your 1RM

 

 

I can’t stress enough the importance of stretching before, during, and after you come here. This movement requires great flexibility. Do yourselves a favor, stretch and roll.