WOD

STRENGTH Happy Birthday to Owner/Coach Adam Sturm!!! The Cross Training Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

STRENGTH Snatch Pull (5×2 @ 95%)   METCON Anaerobic capacity intervals/high intensity Metcon (AMRAP – Reps) EMOM 10 Min 1: 12 Alt. DB Snatches 50/35#... Read More

STRENGTH BB Back Rack Step Up (4×10 each climbing) Box should be around knee height.   METCON Aerobic/moderate intensity Metcon (AMRAP – Rounds and Reps)... Read More

METCON EMOM 23 Min 1: 6-10 TTB Min 2: 20-30 sec Wall Facing HS Hold Min 3: 6-10 V-Ups Min 4: 20-30 sec Hollow Hang... Read More

STRENGTH Front Squat (3 sets build to heavy 3; then 2×3 @ 95% of heavy 3)   METCON AMRAP 8 8 Alt. S/A DB Front... Read More

STRENGTH Superset A1: Strict Press (3 sets to build to heavy 3; then 2×3 @ 95%) A2: Single Arm KB Upright Row (5×6 each climbing)... Read More

OLYMPIC LIFTING Power Clean + Hang Squat Clean + Jerk (5×2 climbing) From above the knee   STRENGTH Clean Pull (5×3 @ 90% of 1RM... Read More

METCON 5K Row

STRENGTH 4 rds NFT: 20-30 sec L-Sit Hold on parallettes/boxes 10 each Plank Knee to Opposite Elbow (https://www.youtube.com/watch?v=3DIqIh5fgPI) 20-30 sec Hollow Hold 10 each S/A... Read More

STRENGTH Overhead Squat (3 sets to build to heavy 3; then 2×3 @ 95%)   METCON AMRAP 20 with a partner: 50 OHS 75/55# 50/35... Read More