WOD

Refer A Friend

Invite A Friend To Check Us Out!
13
Jan

Friday 1/14/22

Strength

3 Front Squats x 10 sets @ 78% of 1RM Front Squat

Conditioning

Doc Ock

5 Rounds
25′ Handstand Walk
11 Deadlift (225/155)
25′ Handstand Walk
7 Bar Muscle Ups

12
Jan

Thursday 1/13/22

Conditioning

Aunt May

2 rounds
400m Run (resting partner must perform 75 double under prior to every switch)
12 Rope Climbs (Split)
400m Run (resting partner must perform 75 double under prior to every switch)
18 Overhead Squats (185/125) (Split)

11
Jan

Wednesday 1/12/22

Strength

3 Position Cleans + Jerk (Above knee, Below Knee, 1” off floor) 4×4

Conditioning

Green Goblin

3 Sets (1 Set every 5 minutes)
50 Wall Balls (20/14)
25/20 Calorie Row

10
Jan

Tuesday 1/11/22

Strength

5 Back Squats x 5 sets @ 70% of 1RM

Conditioning

No Way Home

AMRAP 2 Minutes
12/10 Calorie Row
100 Burpee Box Jump Overs (24”/20”)
-Rest 1 minutes between sets-
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.

9
Jan

Monday 1/10/22

Strength

3 Position Snatch (High hang + Below the Knee + 1” off the floor) 5×3

Conditioning

Spiderman

2 Sets
3 Rounds
15 Toes to bar
3 Squat Cleans (205/135)
-Rest 1:1 b/t sets-

6
Jan

Friday 1/7/22

Skills

Test day: WRITE DOWN YOUR NUMBERS retest at end.

Max Effort: 3 minutes of Wall Walks

Conditioning

Moses’s Mustache

3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)

-Rest 5:00 –

For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)

5
Jan

Thursday 1/6/22

Conditioning

Daniel in the Lion’s Den

4 rounds
7 min EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 15/12 Calorie Bike
Min 4: 15 GHD SIt Ups
Min 5: 200m Run
Min 6: 5 DBall over Shoulder (150/100)
Min 7: Rest 1:00

4
Jan

Wednesday 1/5/22

Strength

3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean
3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean

Conditioning

Chariots of Fire

50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
20 Toes to bar
10 Bar Muscle Ups


-Rest 2:00-


100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Bar Muscle Ups

-Rest 2:00-


150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Bar Muscle Ups

Wellness Wednesday

Do you find yourself rushing in the morning? 

Let’s talk about the benefits of breakfast and look at a simple recipe to try this week!

Having a balanced breakfast in the morning will:

  • Increase energy levels
  • Improve mood
  • Increase concentration
  • Decrease your tendency to overeat later in the day

Which is why I recommend you try our Egg Muffin Recipe.

 It is easy, delicious, quick, and you can make them your own by switching up the ingredients.

Check out the full recipe on our Nutrition Blog here!