Tuesday Row, Plank, Pushups, Band Work A. 2 Muscle Snatch + 2 Overhead Squat 1 set every 2 min x 6 sets B. Push press:3x5 week 1 weight OTM C. EMOM 12 1: 8-10 PVC/Barbell OHS 2: 8-10 Ring Dips/Ring Pushups/Bar...
Read More
Monday A. Back Squats: %: 5x5 @ 60% 1min rest between sets No %: 3x5 (+5) B. 3 min on/2min off x 6 (Pacing effort) 300m Run 20m Walking Lunges AMRAP Burpee Box Jump Overs C. Optional: Back Extensions: 2x15 ...
Read More
A. Strict press %: 3 sets 1/fail (+5) non %: 3 x 8-10 (+5) Rest 2-3 min between sets B. Low incline BB press: %: 2 sets 1/fail (+5-10) non%: 2 x 8-1-(+5) Rest 2-3 min between sets C. 1k Row...
Read More
W Tempo Air Squat, DB Squat, FR&OH Carry, Renegade Rows A. 10 min to find max Hang Power Clean + Front Squat + Jerk B. Front squats: %: 2 sets 1/fail (+5) non %: 2-3 x 8-10 (+5) C. Death...
Read More
A. Deadlift: %: 3 sets 1/fail (+10) non %: 5RM (+10) B. EMOM 20 (4 rounds OTM) Min 1: 10 T2B (Hanging Leg Raise mod) Min 2: 15/12 Cal Row Min 3: 45 sec Plank Hold Min 4: 15...
Read More
W 15-20min 400m Run 10m - Inchworms, Side Lunge, Burpee Broad Jump Muscle Snatch - Hip, Knee, Floor 45/33 x 3 A. 3 Position Power Snatch (Top, Down) 1 set every 2 min x 6 sets B. Push...
Read More
A. Back sqauts: %: 3 sets 1/fail (+5-10) Non %: 3 x 10 (+5) B. AMRAP 20 400m Run 25 Wallball Shots Rest 2 min Optional: After WOD C. Back work: 3-4 sets 10-12 reps 2 arm DB rows *add 5 pounds...
Read More
WOD I: 3 Rounds 7 C2B pull-ups 9 Burpees 12 SDLHP rest 5 minutes WOD II: Partner 5k Row Switch every 500m 50m Farmer walk to be completed by partner not rowing ...
Read More
A. Strict Press: % Group: 3 sets 2/fail (+5) Non %: 3 x 8-10 (+5) Rest 2-3 min between sets B. Low Incline BB press: % Group: 2 sets 2/fail (+5) Non %: 2x8-10 (+5) Rest 2-3...
Read More