Category Archives: Toes to Bar

December 11, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Toes to … Continue reading

Posted in Double Unders, Pull Ups, Shoulder Press, Thrusters, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 30, 2015

Strength/Skill Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Metcon Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x … Continue reading

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November 16, 2015

Strength Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 Strength/Metcon Every minute, on the minute, for 15 minutes (5 sets … Continue reading

Posted in Front Squats, Kettlebell Swings, Plank Holds, Ring Dips, Ring Row, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 11, 2015

Strength Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ … Continue reading

Posted in Back Squat, Kettlebell Swings, Toes to Bar, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 3, 2015

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes If you achieve 5 successful reps, increase the load in the next set. MetCon Complete as many rounds and reps as … Continue reading

Posted in Handstand Push Ups, Ring Dips, Shoulder Press, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

October 16, 2015

Strength Back Squat 3x (8 @ 70%) Deadlift 3x (8 @ 70%) Shoulder Press 3x (8 @ 70%) Bench Press 3x (8 @ 70%) Metcon Four rounds for time: 10 Toes to Bar 15 Box Jumps 20 Wall Ball

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August 11, 2014

SWOD Deadlifts 3@80% 3@85% 3 or more @ 90% WOD 7 minute AMRAP: 5 Power Cleans (135/95#) 10 Toes to Bar

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April 1, 2014

3 mile run 500 Pull Ups 1000 Push Ups 1500 Air Squats 3 mile run APRIL FOOLS! 5 Rounds 3 Squat Clean (@ 75% of 3RM) 8 Toes to Bar 6 Burpee Box Jumps

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March 28, 2014

2013 Regional Individual Event #6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead with axle (160 / 100 lbs) 90 foot Walking lunge with axle in front rack (160 / 100 lbs)

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March 20, 2014

Day 8 – 300 Kettlebell Swings a day Challenge! Warm up by doing some of your 300 Kettlebell Swings Open WOD 13.4 Clean & Jerk Toes to Bar MEN – includes Masters Men up to 54 years old Complete as … Continue reading

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