Strength:

Back Squat 10-10-10-10

Use the heaviest weight you can for each set. Rest as needed between sets

WOD:

Complete as many rounds as possible in 15 mins of:

5 Strict Pull-ups

10 Lateral Med Ball Throws, 20/14 lbs

10 Box Jumps, 30/24 in

Post loads and rounds to beyond the whiteboard.

Read more >

Team Conditioning:

Complete as many rounds as possible in 14 mins of:

12/8 Echo Bike Calories Bear Crawl, 15 yd

Sprint, 15 yd

WOD:

Complete as many rounds as possible in 15 mins of:

3 Wall Walks

6 Dumbbell Box Step Overs, 50/35 lbs

9 Machine Calories

Post rounds to beyond the whiteboard.

Read more >

Midline:

Tabata Alternating Contralateral Dead Bug

Tabata Back Extension

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

5 rounds for time of:

9 Power Snatches, 95/65 lbs

9 Lateral Shuffles with touch, 7 ft

Post rounds and times to beyond the whiteboard.

Read more >

Forged Friday🇺🇸

WOD:

“King Louie”

Find 1 rep max for each of the following lifts:

Back squat

Bench press

Deadlift

*45 minute cap, 15min per lift

Today we honor the late Godfather of power lifting, Louie Simmons. Louie was an American powerlifter and strength coach for more than fifty years. He was the founder of Westside Barbell and has developed several training protocols, including the “Conjugate Method”, among countless other contributions to the power lifting world. Today we lift to honor the memory of Louie Simmons. Til Valhalla.

Read more >

Strength 1:

Hang power clean and jerk, 2-2-2

And then emotm for 10 minutes:

2 hang power clean and jerks, select the heaviest weight that also allows your best technique

WOD:

3 rounds for time of:

36 Wall Balls, 20/14 lbs

12 Bar Muscle-ups

Post loads and times to beyond the whiteboard.

Read more >

Strength:

Complete as many rounds as possible in 13 mins of: Reverse Sled Drag, 240/175 lbs

WOD:

Complete as many rounds as possible in 12 mins of:

3 D-Ball Over Shoulders, 100/70 lbs

6 Push-ups

9 AbMat Sit-ups

And the immediately:

1000m any machines

Post rounds and times to beyond the whiteboard.

Read more >

Strength:

Sumo deadlift, 5-5-5-5-5

WOD:

5 rounds for time of:

20 Alternating Dumbbell Snatches, 50/35 lbs

25 Box Jumps, 24/20 in

Post loads and times to beyond the whiteboard.

Read more >

Strength:

Bulgarian Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Jackie

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Post loads and and times to beyond the whiteboard.

Read more >

Partner Conditioning:

Tailpipe

3 rounds for time with a partner:

Partner 1: Row, 250 m

Partner 2:

Double Kettlebell Front Rack Hold, 53/35 lbs (double kettlebell)

When partner 1 completes the row, switch and continue until both partners complete 3 rounds.

WOD:

Complete as many rounds as possible in 15 mins of:

5 Feet Elevated Ring Rows

9 Wallballs, 20/14 lbs

9 Box Jumps, 24/20 in

Poet times and rounds to beyond the whiteboard.

Read more >

WOD:

In teams of 2:

VDAY HANGOVER CHIPPER

FOR TIME:

100 MACHINE CALORIES – SPLIT CALS

80 SYNCRO ABMAT SIT UP

60 SYNCRO ALTERNATING DUMBBELL SNATCH, 50/35lbs

40 DUMBBELL BOX STEP OVER, 20 inches, 50’s/35’s – SPLIT REPS

20 SYNCRO BURPEES

Post times to beyond ten whiteboard.

Read more >