monday
Strength: test 1 rep max back squat Wod: 3 RFT 10 MU 20 box jumps 30/24...
26 September, 2021
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friday
Strength: 5x10 good mornings barbell with some weight good slow controlled tempo Wod: "Jackie"...
23 September, 2021
thursday
Strength: 10 min EMOM Clean+ 2 jerks Wod: 21-15-9 DL 315/205 HSW/WW 100',75',50' or 7/5/3 WW...
22 September, 2021
wednesday
Work on weakness for about 15-20 min Wod: 5 RFT 10 BFB 10 Hang clean 135-95...
21 September, 2021
tuesday
Strength: 10 min EMOM heavy Snatch + OHS Wod: 12 min Amrap 3-6-9-12-15-18-21...
20 September, 2021
monday
Strength: Front squat 10-8-6-4-2 Wod: 10RFT 1 cluster 185/125 2 MU 3 box jumps 4 front rack lunges 185/125...
19 September, 2021
friday
Strength: DL 6x2 90% Wod: 8 MIN AMRAP 10 DB hang clean 50's/35's 10 DB front rack lunges 50's/35's 20 wallballs...
16 September, 2021
Wednesday
Korwod: Hollowman hold full Tabata Plank full Tabata Wod: 24 min amrap for total cals for each machine 4 min row 4 min ski 4 min bike Then repeat ...
14 September, 2021
Tuesday
Strength: 10 min snatch emom heavy single Wod: 5 RFT 10 Box jump overs 10 HSPU 10 Hang snatch 95/65...
13 September, 2021