Category Archives: Uncategorized

METCON – 10 RNFT – E3M 5R/5L SAKB dead clean and press*Rest 10 seconds10 push-upsRest 10 seconds10 American KB swingsRest 10 seconds5 DPU burpees *Make sure that these are strict presses, not jerks or push presses! Use your approximate 8RM for these. We’re throwing in small bouts of rest to help mitigate some of theContinue reading “WOD 06.28.19”

METCON – EMOM 30 – “30:30 For 30” Minute 1: 30 seconds max alt. SADB clean and jerkMinute 2: 30 seconds max inverted rows*Minute 3: 30 seconds max Russian KB swings *Can sub ring rows if you prefer them.Rx: 50+/25+# DB and 24+/16+kg KB Post overall rep score for each movement and weight used inContinue reading “WOD 06.26.19”

STRENGTH – ANTAGONIST SUPERSETS 4 RNFT – E2M– 8 DxDB incline bench press*– 8R/8L SADB strict rows** *Use your approximate 12RM**Use the same weight as your bench sets Taking a slight break from RPT this week to focus on making sure that we don’t plateau! Don’t worry…there’s a rhyme and reason to this starting nextContinue reading “WOD 06.24.19”

STRENGTH – RPT Block PUSH MOVEMENT – Standing SAKB OHP – Warm-up weight x 6 (R/L)– Warm-up weight x 6 (R/L)– Heaviest set x 4-6 (R/L)– Drop weight by ~10% from heaviest set x 6-8 (R/L)– Drop weight by ~10% from second set x 8-10 (R/L) PULL MOVEMENT – SAKB Kroc Row– Heaviest set xContinue reading “WOD 06.21.19”

STRENGTH – RPT Block PUSH MOVEMENT – Barbell Push Press– Warm-up weight x 6– Warm-up weight x 6– Heaviest set x 4-6– Drop weight by ~10% from heaviest set x 6-8– Drop weight by ~10% from second set x 8-10 PULL MOVEMENT – DxKB Row-Row Sumos– Heaviest set x 6-8– Drop weight by one KBContinue reading “WOD 06.19.19”

STRENGTH – RPT Block PUSH MOVEMENT – Incline DB Bench– Warm-up weight x 6– Warm-up weight x 6– Heaviest set x 4-6– Drop weight by ~10% from heaviest set x 6-8– Drop weight by ~10% from second set x 8-10 PULL MOVEMENT – (Weighted) Strict Pull-Ups– Heaviest set x 6-8– Drop weight by ~10% fromContinue reading “WOD 06.17.19”

STRENGTH – RPT Block PUSH MOVEMENT – Standing SAKB OHP – Warm-up weight x 6 (R/L)– Warm-up weight x 6 (R/L)– Heaviest set x 4-6 (R/L)– Drop weight by ~10% from heaviest set x 6-8 (R/L)– Drop weight by ~10% from second set x 8-10 (R/L) PULL MOVEMENT – SAKB Kroc Row– Heaviest set xContinue reading “WOD 06.15.19”

STRENGTH – RPT Block PUSH MOVEMENT – Barbell Push Press– Warm-up weight x 6– Warm-up weight x 6– Heaviest set x 4-6– Drop weight by ~10% from heaviest set x 6-8– Drop weight by ~10% from second set x 8-10 PULL MOVEMENT – DxKB Row-Row Sumos– Heaviest set x 6-8– Drop weight by one KBContinue reading “WOD 06.13.19”

STRENGTH – RPT Block PUSH MOVEMENT – Incline DB Bench– Warm-up weight x 6– Warm-up weight x 6– Heaviest set x 4-6– Drop weight by ~10% from heaviest set x 6-8– Drop weight by ~10% from second set x 8-10 PULL MOVEMENT – (Weighted) Strict Pull-Ups– Heaviest set x 6-8– Drop weight by ~10% fromContinue reading “WOD 06.11.19”

METCON – 2 RNFT 50 Russian KB swings40 SAKB jerks*30 DxKB deadlifts20 push-ups10 burpees400m runRest 4 minutes Rx: 24/16kg KBs *Switch arms every 10 repsRest as needed between movements, but keep going. Breathe and move! This is a grinder! Can you do all movements unbroken?!