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Back Squat | WOD 2.17.20
Back Squat: Heavy 5 @2011 80% x 9-12 x 2 Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3 x 5s we did a few weeks ago. This should be done with no misses and...
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Deadlift | WOD 2.18.20
Speed Band Deadlift: 10 x 3 @21X1 Rest :45-1:00 between sets. Barbell loading is light, about 45% of a 1RM or about 55% of your recent heavy 5 x 3. You can choose Sumo or Conventional Deadlift, but we...
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Bench Press | WOD 2.19.20
Bench Press: Heavy 5 @2011 80% x 9-12 x 2 Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3 x 5s we did a few weeks ago. This should be done with no misses and...
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Speed Box Squat | WOD 2.20.20
Speed Box Squats: 45% x 3 x 10 @21X1 Rest :45-1:00 between sets. Percentage recommendations are based off of a recent 1RM. Alternately, add 50% of the recent 5 x 3. These should be LIGHT and FAST on...
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Deadlift / Barbell Row Superset | WOD 2.21.20
A) Deadlift: Heavy 5 @2111 Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3x5s we did a few weeks ago. This should be done with no misses and perfect form. The...
View ArticleWOD 2.22.20
AMRAP 40 Minutes: 40 Single-Arm Dumbbell Hang Clean and Jerk 50/35 400m Run 40 Sit-Ups 400m Run 40 Box Jumps 24/20 400m Run The Dumbbell Hang Clean and Push Presses are 20 each arm which you may break...
View ArticleClean | WOD 2.23.20
Every 1:30 x 8: Power Clean + Hang Power Clean @65-70% of a 1RM or recent heavy single Sets across. These should be on the light side and allow you focus on speed through perfect positions. Post loads...
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Back Squat | WOD 2.24.20
Back Squat: Heavy 3 @2011 75% x 9-12 x 2 Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to build...
View ArticleDeadlift | WOD 2.25.20
Speed Band Deadlift: 50% x 3 x 10 @21X1 Rest :45 to 1:00 between sets. Use 50% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. You can choose Sumo or...
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Bench Press | WOD 2.26.20
Bench Press: Heavy 3 @2011 75% x 9-12 x 2 Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week’s 5. This should be done with no misses and perfect form. The goal is to...
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Back Squat | WOD 2.27.20
Speed Box Squats: 50% x 3 x 10 @21X1 Rest :45-1:00 between sets. Percentage recommendations are based off of a recent 1RM, or a few pounds heavier than last week. These should be LIGHT and FAST on the...
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Deadlift / Barbell Row | WOD 2.28.20
A) Deadlift: Heavy 3 @2111 Warm up to a single heavy set of 3 reps at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving...
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WOD 2.29.20
In teams of 3 with 1 partner working at a time… For Time: 150 Deadlifts 150 Calorie Bike 150 Wall Balls 150 Calorie Row 150 Box Step Overs Scaling Options A) 185lbs, 20lb/10′, 35lbs/24″ B) 125lbs,...
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Snatch | WOD 3.1.20
Every 1:30 x 8: Power Snatch + Hang Power Snatch @65-70% of a 1RM or recent heavy single Sets across. These should be on the light side and allow you focus on speed through perfect positions. Speed...
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Back Squat | WOD 3.2.20
Back Squat: Heavy 1 @2011 80% x 9-12 x 2 Warm up to a single heavy single at tempo, slightly heavier than last week’s 3. This should be done with no misses and perfect form including being able to hold...
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Deadlift | WOD 3.3.20
Speed Band Deadlift: 55% x 3 x 10 @21X1 Rest :45-1:00 between sets. Use 55% of recent 1RM/Heavy Single (or a few lbs heavier than last week). These should be fast reps. Focus on moving the bar with...
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3/29/20 Wim Hof Fundamentals Seminar
Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out...
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Bench Press | WOD 3.4.20
Bench Press: Heavy 1 @2011 80% x 9-12 x 2 Warm up to a single heavy single at tempo, slightly heavier than last week’s 53. This should be done with no misses and perfect form. The goal is to build...
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Box Squat | WOD 3.5.20
Speed Box Squats: 55% x 3 x 10 @21X1 Rest :45-1:00 between sets. Percentage recommendations are based off of a recent 1RM, or a few pounds heaver than last week. These should be LIGHT and FAST on the...
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Deadlift / Barbell Row | WOD 3.6.20
A) Deadlift: Heavy 1 @2111 Warm up to a single heavy single at tempo, slightly heavier than last week. This should be done with no misses and perfect form. The goal is to build success at moving heavy...
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