A Every 3 min x 4 sets 100 Run 3 DB Snatch + Turkish Getup/side 10 PVC OHS B E2MOM 12 (6 sets) Power Snatch + OHS + Snatch Work to tough set C 3 rounds; 2 min work/2 min...
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A. Back squats: %: up to 5RM (with a little left in the tank) back down sets: 5x5 (-8 to 12%) No %: 5x5 (+10) B. 4 Rounds 200m Run Rest 30 sec 20 Box Stepups 24/20" (10/10) +...
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Partner WOD - Time Cap 25 min Row 50 Calories Run 200m Together 50 Push Press 95/65 Run 200m Together 50 Pullups/Ring Rows Run 200m Together 100m Bear Crawl Run 200m Together ...
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A. Deadlift: %: [email protected]% no%: 5RM (+10) B. Good Mornings: 2x10 (week 1 weight) C. 4 Rounds 12 DB Power Cleans Rest 30 sec 30m 2DB Overhead Carry Rest 30 sec 50 Double Unders/100 Singles Rest 90 sec ...
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WU 3 rounds easy Run 100m 10 Single Leg Glute Bridges 5/5 Plank Marches 5/5 Plank Reaches 5 Goblet Squats 5:00AM/4:30&5:30PM A. E2MOM 10 2 Power Cleans + 2 Front Squats + 2 Push Press 8:30 AM A2. Thrusters (From Rack) 5 x 3 @ 40%...
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A. Bench press: %: 4x10 @ 65% no%: 3x10 (+) if appropriate B. 2 arm DB rows: 4x10-12 C. 500-400-300-200-100m Row 10 HR Pushups/Ring Dips Rest as needed between rounds Attempt to do all pushups/dips unbroken * Extra: 2x10-12 of each DB skullcrushers DB...
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A. EMOM 12 1: 5/5 Fire Hydrants + 5 OHS w/ PVC 2: 1 TGU L/R alternating minutes 3: 5 DB Snatch + Push Press/side 5:00AM/4:30&5:30PM B. E2MOM 10 2 Power Snatch + 1 OHS 8:30 AM B2. Push Press 6 x...
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A. Back squats: %: 3x10 @ 65% no%: 3x10 (+5); if you found 10RM last week (-15-20%) B. Walking lunges: 2x20 reps (10 each) BW only C. 4 Rounds 200m Run Rest 30 sec 40m Bear Hug Slamball Carry 40/20 Rest...
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Partner WOD - Switch as needed 1000m Row - Before 3 Rounds 3 Rounds: 80m Bear Crawl 60 Slamballs 40 Thrusters #95/65 1000m Row - After 3 Rounds ...
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A. Deadlift: %: 50x5, 60x3, 70x1-2, 75% x AMAP Then: 70% x 70% of Max reps no%: 5RM (+10) B. Good Mornings: 3x10-12 (+5-10) C. EMOM 16 1: AMRAP Cal Row 2: Rest 3: AMRAP Burpee Box Jumps 24/20" 4: Rest * Exrra work:...
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