Category

Row-tober has been rescheduled and renamed to Row-vember. Row-vember will begin the 26th of October and conclude the day before ThanksGiving which is the 26th of November. Team selection will begin once the roster has been finalized. Any questions, please contact me for further detail

Strength Bench Press Testing : Complete as many rounds as possible in 10 minutes: Power Cleans 3 Reps  @75#/ #155   5 Pull Ups 10 Push Ups 15 Air Squats or 1 round of Cindy  

Strength: 3 x ME Strict Dead Hang Pull-ups Work: 15  minutes of 800m Run 50 DU 30 Ring Push-ups 400m Run 75 DU 30 Ring Push-ups 200m Run 100 DU 30 Ring Push-ups *if time remaining ME wall walk…

Strength  Squat 5×3 @ 85 of 1 RM Push Press 2, 2, 2, 2, 2, Work 4 Rounds for Time 15 Back Squats  185/120# 15 Pull-Ups Cooldown  5 Minutes easy row and stretching  

WOD “The Chief” 5 Cycles of: AMRAP 3 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats Rest 1 minute between cycles. For each cycle, you restart the AMRAP.

AMRAP 5 Minutes 10 Russian KB Swings 7  Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Hand Release Pushups 7 Broad Jumps Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam (Heavy) 7 Situps Rest 2 Minutes AMRAP 5 Minutes Run 200 5 Toes to Bar  

Strength  ( Deload Week)  Deadlift 5 @ 40% 5 @ 50% 5 @ 60% Work 100m Sled Sprint Then 5 Rounds for Time 20 Goblet Squats 24/16kg 10 T2B 15 Push-Ups  

Strength: Bench 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work AMRAP 15 20 Clusters 115/75# 200m Run Cool Down  Row 1000 ( easy )

Strength (Deload week )  (make up day) 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work  AMRAP 15 100 ”  Lunge with plate overhead (45/35#) 30 Abmat- sit-ups 20 Push-Ups Accessory  Waiters  plate carry

Strength: Bench 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work  3 rounds for time of: 10 Dual KB Thrusters 24/16kg 15 TTB 20 Split Jumps (each jump counts 1 rep) Accessory  Plate Carries