Monday
Strength: every 2 min x5 (10 min) 1 min wall sit right into 10 goblet squat Wod: 10 RFT 8 push press 95/65 10 BFB ...
02 January, 2022
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Friday
Strength: back squat work up to heavy 3 with 3 sec on way down Wod: "Isabel" ...
30 December, 2021
Wednesday
Wednesday WOD for time 50 cal row 40 squat jump to plates (2 55s stacked) 30 cleans (135/95) 20 HSPU 10 MU 20 HSPU 30 cleans (135/95) 40 squat to plate 50 cal row...
21 December, 2021
Monday
Monday Strength Front squat 5 sets of 3 at 80% Superset with 5-10 strict pull ups Wod 30-20-10-20-30 Box jumps Push press (95/65)...
19 December, 2021
Friday
Friday Strength 10 minute EMOM 3 TNG power snatch Wod 15 Rounds 5 Wallballs 3 HSPUs 1 DL (315/205)...
16 December, 2021
Thursday
Thursday Strength 5 sets of 5 strict press super set right into 10 box step ups (2 DBs) Wod 20 DB Hang clean and Jerk (50/35) 100 ft OVHD DB lunge (50/35) 20 C2B 100 ft OVHD lunge 20 C2B 100 ft OVHD lunge 20 DB hang clean and jerk...
15 December, 2021
Wednesday
Wednesday 20 minutes to work on weakness Wod 15 Cleans (185/125) 15 BFB 300/250 m row 12 Cleans 12 BFB 300/250 m row 9 Cleans 9 BFB 300/250 m row 6 Cleans 6 BFB 300/250 m row 3 Cleans 3 BFB...
14 December, 2021
Tuesday
Tuesday Back squat 5 sets of 4 at 70% Wod 3 Rounds for time 20 BJO 20 Hang snatch (95/65) 20 T2B...
13 December, 2021
Monday
Monday OVHD squat 5 sets of 3 *Warm up and then start 5 sets once you’re to a challenging weight Wod 8 min AMRAP 40 DUs 10 DB S2O (50s/35s)...
12 December, 2021
friday
Strength: 3x3 back squat Wod: For Time 5-4-3-2-1 Rope climb 10-8-6-4-2 squat Snatch 135-95...
09 December, 2021