tuesday
Strength: 10 min emom 5 clean and jerks 135/95 Wod: 4RFT 7 power cleans 185/125 7 MU 50 DU...
18 April, 2022
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Monday
Strength: work up to a quick heavy 5 rep then do 2 sets of 5 at 90% of that 5 rep max Wod: 10-1 pullup (strict if you can) dips (strict if you can) 2 shuttle runs after every round (down 25ft back 25 feet is 1 shuttle)...
17 April, 2022
friday
Strength: strict press 7x3 wod: 27-21-15-9 burpees over db lateral DB snatch 50/35 wallballs...
14 April, 2022
thursday
strength: work to heavy snatch complex high hang snatch+hang snatch above knee+hang snatch below knee+snatch from ground all squat Wod: for time 30 burpees MU...
13 April, 2022
tuesday
Strength: find heavy complex of : high hang clean+hang clean above knee+hang clean below knee+clean from ground (all cleans pass throu the squat) Wod: (2 scores) 5 RFT 50s/35s 10 db push press 10 db front squats rest 2 min 10 db push press 10 db front rack lunges (step back)...
11 April, 2022
Monday
Strength: back squat 6x3 (3 sec down 3 sec bottom 1 sec up) wod: 20 RFT 1 power clean 205/145 2 box jump overs 24/20 3 C2B...
10 April, 2022
friday
Strength: DL 5x5 60% really controlled deload Wod: 50 lunge steps dbs to your side 30 hspu 40 front rack lunges 20 defict hspu 30 overhead lunges 10 strict hspu 2 dbs for the wod 50s/35s...
07 April, 2022
thursday
Strength: 5x10 good morning wod: 3 RFT 30 pistols 30 ghd sit ups 10 ring muscle ups...
06 April, 2022
wednesday
OLY total 10 min snatch prep 20 min find 1 rep max snatch 10 min clean and jerk prep 20 min to find 1 rep max clean and jerk...
05 April, 2022