Jason’s Birthday WOD

June 12, 2020

It’s Jason’s Birthday Saturday. Typically we don’t write “Birthday WOD’s” but given the time – why not. To that, we will not be following CompTrain programming anymore. More regarding programming will be reveled in time:

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June 10, 2020

Strength: Squat: 5×5RDL: 5×8 Conditioning5 Minutes 20″ AMRAP right into next movement Sit-upsPush-upsAir Squat

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“Garage War”

June 10, 2020

3 Rounds For Reps:1 Minute Double Dumbbell Thrusters1 Minute Over-and-Back Dumbbell Hops1 Minute Double Dumbbell Power Cleans1 Minute Double Dumbbell Push Presses1 Minute Burpees1 Minute Rest

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Monday June 8, 2020

June 8, 2020

Strength Hex Bar Deadlift: 6×5Floor Press: 6×5Band Pull Apart: 6x 6/6 Conditioning Tabata 20″/10″Mountain Climbers Squat Jumps

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“Sweat Sixteen”

June 8, 2020

AMRAP 16:21/15 Calorie Row (or jumprope)15 Toes to Bar9 Overhead Squats This can be a barbell workout or use a dumbbell or KB got 1 Arm Overhead Squats.

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Friday June 5, 2020

June 5, 2020

Strength Training Push Press: 5×5Turkish Get-ups: 5x 3/3 Conditioning 20 seconds AMRAP no rest 1 Rounds =1 Minute Lateral Skier Hops Air Squats Push-ups

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Opposite Day

June 5, 2020

Conditioning“Opposite Day”30-20-10:Power Snatches Box Jump Overs (24/20) Directly Into… 10-20-30:Power Clean and Jerk Lateral Barbell Burpees

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HumpDay

June 3, 2020

For time:50 KB Swings (you can hold the end of a dumbbell or use a 5 gallon bucket Four 2 Minute Work Blocks with 2 Minutes REST 35 Double-Unders5 Burpees over DumbbellsMax KB Swings

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Monday June 1, 2020

June 1, 2020

Strength Training Hex Bar Deadlift: 7×5 Floor Press: 7×5 Band Pull-aparts: 7x 6/6 Conditioning “Mini Cindy”10 Minute AMRAP 5 pull-ups, 10 push-ups and 15 squats Full Cindy is a 20 Minute AMRAP. If you HAVE access to a pull-up bar but no pull-ups replace with knees to elbows or hanging knee raises. NO pull-bar, Replace […]

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