Author Archives: Ben

Monday W.O.D. 11.18.19


A. Pedal 2 Minutes 20 Air Squats 15 Pushups 10 Knees to Waist Macho Man Complex Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks B. Power & Glory Battle Workout #4 “Burden Run” C. AMRAP 12: 3 Rounds of Macho Man (135/95) (95/65) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Saturday WOD 11.16.19


Teams of 3 AMRAP 25: 400 Meter Bike 7 Burpees 7 Deadlifts (205/145) *Next Athlete Begins Round When Runner Returns

Saturday W.O.D. 11.2.19


A. Run 800m Row 1k then 3 Rds 10 KB Swings 10 Med BAll Squats 10 C’s & D’s B. 12 min EMOM 5 HSPU + 7 t2b C. Team Workout 5 min at each station Hang Cleans (85% 1RM) T2B WB (20/14) Burpee Pull-ups P1 does 1 rep, then P2 does 1 etc. Then P1 does 2, P2 does 2 etc.

Friday W.O.D. 11.1.19


AMRAP 9: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) …. Increase By (2) Reps Until the Finish

Thursday W.O.D. 10.31.19


B. Hang Power Clean Build to a Heavy Set of 3 C. AMRAP 12: 15 Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: (155/105)

Wednesday W.O.D. 10.30.19


For Time: 1000 Meter Row 75/50 Calorie C2 Bike 50 Box Jump Overs (24/20) 75/50 Calorie C2 Bike 1000 Meter Row