WOD

WOD

WOD

Latest Workouts

Monday 02.24.20

Posted By: coachcorey87

Strength

EMOM 12

Snatch +
Snatch Balance

WOD

For Time

20 Thrusters (105/70)
15 Lateral Burpees Over The Bar
15 Thrusters (145/100)
20 Lateral Burpees Over The Bar
10 Thrusters (175/120)
25 Lateral Burpees Over The Bar
5 Thrusters (205/135)
30 Lateral Burpees Over The Bar
400m Run

20 Minute Time Cap

Saturday 02.22.20

Posted By: coachcorey87

WOD

With A Partner

60 Devils Press
1600m Run
50 Angels Press
1400m Run
40 Tough Makers
1200m Run

DB Weight = 50/35
Complete Runs Holding A Band

Friday 02.21.20

Posted By: coachcorey87

This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.

The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died

Strength

EMOM 8

Odd: :30 Hollow Hold
Even: :30 Handstand Hold

WOD

"Iron Ranger"

For Time

22 Seconds Of Silence
94 Goblet Squats (70/53)
94 Push Ups
94 Sit Ups
94 Russian KBS (70/53)
22 Burpees

25 Minute Time Cap

Thursday 02.20.20

Posted By: coachcorey87

WOD

With A Partner

EMOM 35

1: 20 Synchro Jumping Lunges
2: 6 D-Ball Cleans
3: 15 Synchro DB Push Press (50/35)
4: 100m Buddy Carry [50m Each]
5: Rest

Wednesday 02.19.20

Posted By: coachcorey87

Strength

Wendler Week 3

Back Squat

5@40%
5@50%
5@60%
5@75%
3@85%
1+@95%

WOD

For Time

60 Calorie Row
60 Pull Ups
800m Run

15 Minute Time Cap

Tuesday 02.18.20

Posted By: coachcorey87

Strength

5 Rounds

Every 3 Minutes
For 15 Minutes

3 Deadlifts [Increase Weight Each Round]
5 Box Jumps [As High As Possible]
5 Handstand Push Ups [Most Difficult Variety]

WOD

For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)
Bar Facing Burpees

10 Minute Time Cap

Monday 02.17.20

Posted By: coachcorey87

Strength

EMOM 10

1 Power Clean +
1 Split Jerk

Work To A Heavy Complex

WOD

For Time

3 Rounds
70 Double Unders
35 Wall Balls (20/14)
35 Weighted Abmat Sit Ups (20/14)

15 Minute Time Cap

Saturday 02.15.20

Posted By: coachcorey87

WOD

In Teams Of 3

In 5 Minutes

15 Rope Climbs

Then

In 10 Minutes

27-21-15-9

Box Jump Overs (24/20)
Deadlifts (225/155)
[Deah Hang]

Then

In 15 Minutes

40-35-30-25-20-10-5

Calorie Row
Push Press Wall Balls (20/14)
[Overhead Plate Hold] (AHAP)

One Partner Works. One Partners Hangs/Holds. One Partner Rests Partners Rotate When Partner Drops From Bar Or Drops Plate

Friday 02.14.20

Friday 02.14.20

Posted By: coachcorey87

Happy Valentine’s Day

WOD

Valentine's Day WOD

With Your Swolemate

"Chasing Love"

AMRAP 18

20 Goblet Squats (53/44)
ME Abmat Sit Ups

20 DB Shoulder To Overhead (50/35)
ME Air Squats

20 Hang Power Cleans (95/65)
ME Push Ups

20 Toes To Bar
ME Pull Ups

Rest 2 Minutes

"Finding Love"

AMRAP 10

10 Synchro Lusters (95/65)
10 Synchro Double High Five Burpees
10 Partner Single Unders

Thursday 02.13.20

Posted By: coachcorey87

It’s Goat Day! Time To Improve Those Skills!

Strength

Goat Day

EMOM 20

Odd: Movement 1
Even: Movement 2

WOD

For Time

800m Run
500m Row

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