General

Hero WOD Challenge “Jack” 10 Push Press 115/85 10 KB Swings 53/35 10 Box Jumps 24″/20″ -20 Minute AMRAP- Army Staff Sgt. Jack M. Martin... Read More

A. Mobility & Warm-up B. Tempo Squats 22×1 (2 sec descent, 2 sec pause) 3×2 (3 set of 2 reps) 2×1 (2 sets of 1... Read More

A. Mobility B. Tempo Squats 22×1 (2 seconds down, 2 seconds pause st the bottom) 2×3 (2 sets of 3 reps) 3×2 (3 sets of... Read More

A. Mobility & Warm-up B. Tempo Squats 32×1 (3 sec down, 2 sec rest at bottom) Build slightly from last week (2-3 min rest between... Read More

A. Mobility & Warm-up B. Strength 15 minutes to work up to a heavy Power Snatch C. WOD 5 Power Snatch (95/65) 3 Overhead Squats... Read More

A. Mobility B. Warm-up 500m Row 10 Wall Balls 20 Twists 2 rounds C. WOD 100 double-unders 80 Ab-mat sit-ups 60 Power Snatch (75/55) 40... Read More

A. Mobility B. Warm-up 10 partner push-up with clap 20 partner medball toss sit-up 30 Knee high toe touch w/ med ball 2 rounds #Tandem... Read More

A. Mobility B. Warm-up/Primer Half kneeling single-arm Arnold Press 8 reps each side (26/18) or 35/20 lbs dumbbell. Followed by single-arm walking overhead lunge –... Read More