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friday week 3
conditioning+ strength: bike 5 cal every 1 min x3 bike 10 cal every 90 sec x3 bike 15 cal every 2 min x3 rest 2 min then take 8 min to find 1 rep max hang snatch...
08 December, 2022
thursday week 3
strength: DL 5×7 80% Wod: for time 5 rope climbs 30 wallballs 15 snatch 135/95 30 wallballs 5 rope climbs...
07 December, 2022
wednesday week 3
Strength: 1 heavy clean and jerk 10 min emom Wod: 12 min amrap 5 clean and jerks 135/95 1 round of "cindy"...
06 December, 2022
tuesday week 3
Strength: strict press 5×7 80% Wod: 75 RFT 1 left leg jumping lunge 1 right leg jumping lunge 1 burpee...
05 December, 2022
Monday week 3
Strength: Back squat 5×7 80% Wod: for total reps no rest in between 4 min amrap of air squats 3 min amrap cal row 2 min amrap T2B 1 min amrap burpees ...
04 December, 2022
friday week 2
Strength: Snatch balance work on form for a solid 1 rep Wod: 21-15-9 T2B OHS 135/95...
01 December, 2022
thursday week 2
Strength: DL 1x5 80% 1x5 82.5% 1x5 85% Wod: 12 min amrap 2-4-6-8-10...
30 November, 2022
wednesday week 2
Strength: work on gymnastics for example hand stand hold or walk or just the position upside down or work on effecient kipping Wod: 3 rounds rest 1 min between each round 100 DU 15 burpee box jump 20 GHDSU...
29 November, 2022