Author Archives: Leo

WOD Narwhal AMRAP 12 Minutes 4 Bar Muscle Ups (Or 8 Burpee Pull-ups) 10×25’ Shuttle Runs  Part 2 Alt. Incline DB Bench 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets Part 3 Weighted Hip Thrust 4 sets: 10 reps *Rest 1:00-1:30 b/t sets Mobility 1 min couch stretch (each side) 1 min Bicep […]

WOD Clean & Jerk 10×1 Clean and Jerk: Perform 10 singles within 70-80% of 1RM Clean and Jerk * Rest 60-90 seconds between sets * Snowshoe Hare Teams of 2 50-40-30-20-10 Box Jump Overs (24/20) 30/24 Calorie Row Individual Option: 25-20-15-10-5 Box Jump Overs (24/20) 15/12 Calorie Row Mobility 1 min foot smash w/ lacrosse […]

WOD Arctic Puffin 5 Rounds 15 Shoulder to Overhead (95/65) 12 Chest to Bar Pull Ups 9 Sumo Deadlift High Pulls (95/65) Mayhem Mini-Pump – Lower Body Push/Pull 3 Rounds 10 DB Good Mornings @ moderate weight 10 Single Leg DB Hip Thrust @ moderate weight 15 Standing Barbell Calf Raise @ moderate weight -Rest […]

WOD Snatch Push Press + Overhead Squat 1×3 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes Polar Bear 3 rounds 10 Front Squats (95/65) 10 Toes to Bar 10 Burpee Over Bar -rest until minute 7:00- For Time: 30 Burpee Over Bar 30 Toes to Bar […]

WOD Clean Deadlift + Hang Power Clean + Push Jerk 5×9 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set Arctic Fox 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes) Max Strict Handstand Push […]

WOD Thruster 1×1 Heavy Thruster * Work up to a heavy single for the day * Body By Brian 21-18-15-12-9 Calorie Assault Bike Thrusters (75/55) * Womens Calories: 16-14-12-10-8 Mobility 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)

WOD Snatch Deadlift + Power Snatch 5×5 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * Jake LockHURT 1000/850m Row 75 Wall Balls (20/14) 25 Burpee Pull-ups Mobility 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)

WOD Front Squat + Push Press + Push Jerk 1×4 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes Hunsucker & Malone 4 rounds 24 Deadlifts (95/65) 18 Hang power cleans (95/65) 12 Shoulder to Overhead (95/65)

WOD 6 Sets (1 Set every 2:30) 12×25′ Shuttle Run 15 GHD Sit Ups (KG Conv: shuttle run 12x8m) -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Up Mobility 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal Pose