Archives: WODS

Note: all workouts can be seen via the blue “WODs” button on the bottom right of every page.

8:00am and 11:00am Workout of the Day AMRAP 18, in teams of 2: 12 synchro single-DB snatch (50/35) 20 partner…

MONDAY, NOV 7 Snatch Complex 18 minutes to build to today’s heavy set: Hang snatch + snatch (1+1) Power or…

MONDAY, OCT 31 Deadlift Build-Up Deadlift Triples Build to 70% of 1RM (in sets of 3) [10:00]   This is…

MONDAY, OCT 24 Coach Abdul Workout #4 – Part A AMRAP 12: 40 abmat sit-up or 30 GHD sit-up 15…

MONDAY, OCT 17 Gymnastics Intervals 5 rounds: 0:30 max reps pull-ups -1:30 rest- Metcon 5 rounds: 10 box jump (24/20)…

MONDAY, OCT 10 Overhead Squat Every 2:00 x 6: 3 overhead squat Build in weight as needed. Metcon AMRAP 6:…

8:00am and 11:00am In teams of 2… AMRAP 8: 40 DB hang snatch (40/25) 40 synchro air squat 200m shuttle…

MONDAY, OCT 3 Clean & Jerk Every 2:00 x 6: Clean + split jerk (1+2) Every 2:00 for 6 rounds,…

MONDAY, SEP 26 Pause Back Squat Every 3:00 x 5: 3 pause back squat 2-second pause at the bottom. Compare…