Thursday, April 19, 2018


With a partner:
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)

*You go/I go

Tip of the Day
This is a really fun partner workout.  The numbers are small and it gives you just enough rest to keep your power output high for the entire workout!  Do your best to sprint every round.  Pick a clean weight that is just outside of your comfort zone.  If should be a bit heavy.  Have fun!

Wednesday, April 18, 2018


1a) Max Rep Strict Pull Ups
1b) Max Rep Push Ups on DB's
1c) 20 Weighted Sit Ups

For Time:
30 Bupree Muscle Ups (Ring or Bar)

Scale: Chest to bar or regular pull ups (no bands)

*Compare to 12-8-17 and 2-9-15

Post WOD
600 m Sled Walk

Tip of the Day
Transition time will be key in setting a PR today.  Eliminating footsteps on the way up and the way down could add up to a minute or more off your time.  Pay attention to where your hands and feet hit the floor on each rep and try to make every rep look the same.  As you get fatigued, do your best to save your arms on your burpees.

Tuesday, April 17, 2018


Every :30 for 5 Rounds:
3 Power Snatches @ 60%
REST 1:00
Every :30 for 5 Rounds:
2 Power Clean and Jerks @ 60%

5 RFT:
400 m Run
15 Overhead Squats (95/65)

Tip of the Day
This is a girl that requires a lot of mental toughness.  First, can you do every round of the overhead squats unbroken?  Next, can you run at a consistent pace each round and not start with a sprint and end with a crawl.  Sometimes the shortness of breath can give the perception that you need to stop.  Use the first lap of the run to get your breathing under control for the next round.

Monday, April 16, 2018


Back Squat - Every 2:00:
Set 1 - 6 Reps @ 65%
Set 2 - 4 Reps @ 70%
Set 3 - 2 Reps @ 75%
Set 4 - 6 Reps @ 70%
Set 5 - 4 Reps @ 75%
Set 6 - 2 Reps @ 80%
Set 7 - 6 Reps @ 75%
Set 8 - 4 Reps @ 80%
Set 9 - 2 Reps @ 85%

12:00 AMRAP
16 Total Alt. Front Rack Reverse Lunges (95/65)
8 Toes to Bar
30 Double Unders
8 KB Swings (1.5/1)

Post WOD
50 Banded Good Mornings

Tip of the Day
The benefits of squatting are numerous.  By training squats, you will be able to run faster and jump higher.  Not interested in that?  How about being able to stand up and sit down without assistance?  How about being able to be more independent?  It's the small things that add up. 

Friday, April 13, 2018


1a) 10 Per Leg DB Step Ups
1b) 20 Glute Bridges
1c) 30 Banded Good Mornings

For Time:
100 Burpee Box Jumps (24/20)
:30 Work
:30 Rest

*Keep Continuous Count
*Score is total time, including rest
*Compare to 1-23-17

Tip of the Day
With rest scheduled into todays workout, the name of the game is "go".  You need to feel like you move exactly the same on every rep in order to get the same number of reps each round.  What I mean by that is, you need to feel like your feet hit the same spots on the way up and they way down.  This will help you eliminate extra steps and you will get the 100 reps finished much faster!