WOD

10/9 – 10/14
Mike Tulimiero  |   wods  |   October 6, 2017  |  0 Comments



Monday

Barbell Progression

Every :90 for 6 Rounds

3pause DL + 3 DL

Conditioning

4Rounds

21/17 cal row

15 burpees over rower



Tuesday

Gymnastics Progression

EMOM12

10/2 – 10/7
Mike Tulimiero  |   wods  |   October 1, 2017  |  0 Comments



Monday

Barbell progression

2 pulls + 2 power cleans

*2x through complex per weight - 15min total

Conditioning:

8min AMRAP

4 renegade rows + 4 step ups with DBs

4 power cleans

9/25 – 9/30
Mike Tulimiero  |   wods  |   September 24, 2017  |   0 Comments

Monday

Core Smash:

4min plank progression - (Front, Right side, Left side, Front)

Conditioning:

50 jumping lunges

50 pull-ups

50 push press

50 burpees

*18min time cap

(Scale

9/18-9/23
Mike Tulimiero  |   wods  |   September 17, 2017  |  0 Comments



Monday

Barbell Progression

Clean grip DL

Every :90 for 7 sets  -  3 pause reps + 3 conventional reps

Conditioning

Empty bar:

10 strict press

20 squats

15 strict press


SEPTEMBER 11-16
admin  |   wods  |   September 10, 2017  |  0 Comments



Monday
Gymnastics Progression
EMOM 14
Odd: 5 pull-ups (kipping)
Even: :20 hollow rock/hold
Conditioning:
50/40 cal row
then…
21 - 15 - 9
Deadlift (135/95)
Over bar burpees
Then
50/40

SEPTEMBER 5-9
admin  |   wods  |   September 4, 2017  |  0 Comments


Tuesday
Strength: Power Snatch 
Find new 1 RM 
Wod 3 rds for time 
20 Wall balls (20/14)
5 Bar Muscle Ups (scaled: 7 Burpee pull ups)
 
Wednesday
In a 4 minute window
21 Deadlifts (135

AUG 21-25
admin  |   wods  |   August 20, 2017  |  0 Comments

Life is hard and no matter what we do, it will keep on coming at us and present us with opportunities to succeed or retreat.

Sometimes we are in the middle of a stressful situation in life and our

AUGUST 14-18
admin  |   wods  |   August 13, 2017  |  0 Comments

The programming has been hard over the past few weeks and you all have been crushing it.  Instead of surviving you are actually thriving.  I have loved watching people work on rope climbs... somethi

AUGUST 11, 2017
admin  |   wods  |   August 11, 2017  |  0 Comments


Complete as many rounds and reps as possible in 25 minutes
The “O” Course
Daily Thought-
I saw a sign with a Minion and it said…”My room is not messy, it is an obstacle course designed to

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