tuesday week 2
Strength: strict press 1x5 80% 1x5 82.5% 1x5 85% Wod: 3 RFT 21 C2B 15 cal row 9 Clean and jerks 135/95...
28 November, 2022
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Monday week 2
Strength: back squat 1x5 80% 1x5 82.5% 1x5 85% Wod: 9 min AMRAP 9 jumping squats 9 KBS 53/35 9 push ups...
27 November, 2022
thursday week 1
Strength: DL 3×8@ 65%, 1×5 @70%, 2×2@75%, 1×1@80% Wod: DB "DT" 50s/35s ...
23 November, 2022
wednesday week 1
Korwod: 5 rounds 15 hollow rocks 10 GHDSU 1 min plank Wod: 10 min AMRAP 25 wallballs 8 burpee box jumps rest 30 sec evry round...
22 November, 2022
tuesday week 1
Strength: Strict press 3×8@ 65%, 1×5 @70%, 2×2@75%, 1×1@80% Wod: "Elizebeth" ...
21 November, 2022
Monday week 1
we are starting an 9 week strength cycle this will include: squat, overhead press, and Deadlift. you will see that well do different percentages and reps and will go up and down throughout the weeks and finishing you to be stronger and hopefully PR at the end of the 9 weeks. You will have to know your 1 rep max or at least a real close idea Week 1 back squat 3×8@ 65%, 1×5 @70%, 2×2@75%, 1×1@80% Wod: 10 RFT 30 DU 6 HSPU 9 goblet squats 90/70...
20 November, 2022
Friday
10/8 cal ass bike 50 wallballs 10/8 cal bike 40 knees to elbows 10/8 cal bike 30 KBs 53/35 10/8 bike 20 burpee to 6 " target 10/8 cal bike 10 goblet squats 10/8 bike...
17 November, 2022
Thursday
1 snatch pull+ 1 power snatch+ 1 snatch balance x 5 60-65 % for quality "Amanda"...
16 November, 2022
Wednesday
3 rounds single leg RDL 10 per leg with kb Clean grip DL 5x5 at 70% of clean 8 min amrap 35 du 8 burpee box jump overs...
15 November, 2022