Strength Back Squat 7 Front Squat + 13 Back Squat @ 50% of 1RM Front Squat 3 Sets-- rest 2-3 mins WOD 3 RFT 400m run 30 WBS (20/14) 20 DB HCJ (50/35) *switch every 5 reps
2019 04 09
Strength Deadlift OT2 x 6 sets 3 @ 70% 1 @ 77% 3 @ 70% 1 @ 82% 3 @ 70% 1 @ 87% rest as needed 10 @ 65% WOD 21-15-9 Deadlift (225/155 lb) Handstand Push-Ups
2019 04 08
Skill Strict HSPU (scaled: box or stinkbug pushups) 1 min of work/1 minute of rest :45 sec of work/ :45 sec of rest :30 sec of work/ :30 sec of rest *for total reps! WOD AMRAP 18 2-4-6-8-10-12 ascending by 2... Med Ball Clean TTB Burpee to plate (45) Accessory …
2019 04 05
Active Recovery 3 giant sets with 1-2 min rest between 16 KB front rack reverse lunge 100m farmers carry 32 banded goodmornings 32 abmat situps then... 1 set of 50 glute bridges (25% of 1RM deadlift) then... Accumulate 1:00-1:30 L sit hold 12 single arm DB press 12 single arm…
2019 04 04
Strength Snatch Work 3x3 Power Snatch Balance Drill then.. EMOM 1 Power Snatch + 1 Squat Snatch + 1 OHS minutes 1-5 @ 50% minutes 6-7 @ 60% minutes 8-9 @ 70% minute 10 @ 80% WOD M.O.B. WOD 3 2p team 500m row (split) 7 synchro burpee box jump…
2019 04 03
Strength 1RM Front Squat CFL/Newbs: 3RM WOD AMRAP 12 5 power clean (115/85) 5 strict pull ups 100m run
2019 04 01
Strength Bench Press 5 @ 70% 5 @ 70% 3 @ 80% 3 @ 85% 1 @ 90% *superset with PVC lat pull downs- 8 reps with perfect form! WOD 3 Rounds For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55…
2019 03 31
WOD 2 person teams 4 rounds partner 1: 10 WBS partner 2: 10 pushups *switch after each 4 rounds partner 1: 10 box jumps partner 2: 10 air squats *switch after each 4 rounds partner 1: 10 power clean partner 2: 10 situps *switch after each
2019 03 30
Skill 20-25 Mins of Practice 1 Rope Climb+ 15' HS Walk or :30 HS hold WOD 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots (20/14) American KBS (70/53)
2019 03 29
Active Recovery 20 mins of: 10 SDLHP (53/35 KB) 20 abmat situps 10x10m shuttle run 20 double KB deadlifts 10 cal bike 20 knee raises or TTB 10x10m shuttle run 20 DU or 40 singles
2019 03 28