Thursday 11.02.24



Backsquat 3×5

OH Squat 5×3

[rest 5 min]

30 sec on, 30 sec off, 6x

Hollow Hold




20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!

Run: Use a treadmill, set at 10-12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!


Wednesday 11.02.23



Good Mornings 5×3

Strict Press 5×3

Deadlift 3×5

[rest 5 min]

Tabata Double Unders

20 sec on, 10 sec off, 8 rounds

Post loads and lowest reps to Comments

Alternative WOD – lots of people in class this morning.  Decided to set up another WOD that could be ran in teams.

3x of: 2 RFT of

5 Power Cleans (155/95lbs)

30 Double Unders or Tuck Jumps if you aren’t proficient

rest while partner performs their rounds / or rest 2 min if you are partnerless

You will end up completing 3 cycles (6 rounds).

Post total time w/ partner or time minus rest to Comments.