Static holds

Tuesday, June 26

WOD: WOD: 4 rounds for time of: 60-second handstand hold, 60-second static hang, 15 dumbbell shoulder presses, 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Workout courtesy of

Strength: 12x4 DB Floor Press @ 70% of Best db floor press

Accessory: 3x12 archer rows

Recovery: 1x100 banded tear aparts

20 min amrap

Tuesday, March 20

WOD: Complete as many rounds as possible in 20 minutes of: 5 power snatches 95/65 3 muscle-ups(if no muscle ups, on odd minutes do muscle up transitions, on even minutes do 6 C2B pull ups + 6 pbar dips)

Strength: Strength: 5x5 DB Floor Press

Accessory: Go over muscle up transitions (10 minutes)

Recovery: 1x100 straight arm lat pull downs


Friday, February 9

WOD: 18.Zero 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell 50/35

Strength: Strict Press - one rep

Accessory: 4 rounds- 10 db floor press, 20 banded tricep push downs, 30 db roll back extensions, 10 scap push ups

Recovery: 1:00min hanging from a pull up bar

Strict Press: Strict Press

Power snatches and lots of work

Sunday, December 24

WOD: Every minute on the minute for 10 minutes perform 3 power snatches (increase weight as you go)

Strength: Perform 5x5 Db Floor press, and 5x5 KB Front squat (perform heavy but good quality of movement)

Accessory: 40 box jumps or weighted step ups

Recovery: 1k Row

1k row

Tuesday, June 27

WOD: 1k row for time (complete sprint start warm up, complete 1x250m warm up, rest 3-4 minutes and then complete time trail)

Strength: 9x3 DB Floor Press @ 70% of Best db floor press

Accessory: 10 rep standing strict press

Recovery: Foam Roll

1k Row: 1k Rowuse the Concept2 erg and complete a 1k for time. Program the monitor before starting