W.O.D.

180411 Wednesday

Deadlift Build to a Heavy Set of 5 WOD “Detention” AMRAP 12: 6 Strict Handstand Push-ups (or modification of) 9 Deadlifts 30 Double Unders Similar to Monday, we will begin [...]

180410 Tuesday

WOD “Life Alert” AMRAP 4: 21/15 Calorie Bike 21 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 18/14 Calorie Bike 18 Toes to Bar 12 Front [...]

180409 Monday

Broncos partner WOD (29 minutes) 6 rounds - 4 min AMRAP 15 burpees to a 45lb plate 29 box jumps (or steps) 1 minute rest between rounds (Alternate as needed)

180408 Sunday

“Front to Back” 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings Today’s workout is to be completed [...]

180407 Saturday

10 min EMOM 10 single are strict press (Alternating arms each min) 3 rounds of: 90sec continuous run-+ 30 sec of amrap kb thrusters 1 minute rest 90 sec continuous [...]

180406 Friday

WOD “Power Trip” AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders The weight on the barbell and wallball in today’s triplet should be a weight that [...]

180405 Thursday

WOD “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00 Athletes will work for 6 minutes straight before resting for two minutes. Their score is [...]

180404 Wednesday

“50-50” Teams of 3: AMRAP 7: 50 Push Press 50 Push Press (with heavier weight) AMRAP Push Press (with heavier weight) rest 3 minutes AMRAP 7: 50 Back Squats (with [...]

180403 Tuesday

Part A Deadlift 3 sets of three - build Part B “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts 21 Box Jumps (20”) Athletes should choose a weight that they [...]

180402 Monday

Part A Bench Build through 5 sets of 5 Part B “The Other One” AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings [...]