Jan 21, 2021
STRENGTH EMOM x 15 MINUTES Min 1 – 3 strict HSPU then max kipping HSPU Min 2 – 2-5 MU or banded MU practice (ring or bar) Min 3 – 12 Pistol squats WORKOUT 3 ROUNDS FOR TIME 30/25 Cal Bike 25 Toes to Bar 20 Hang Power Sntach...
Jan 20, 2021
STRENGTH EVERY 3:00 x 5 SETS 6 Tempo Deadlifts (2011)* FOR TIME 100 Double Unders 35 Air Squats 30 burpees 75 Double Unders 35 Air Squats 20 burpees 50 Double Unders 35 Air Squats 10...
Jan 19, 2021
Strength 5 X 2:00 10 or more/max reps Bench press 6 Tempo Strict Press WOD 25 min cap 5 rounds 20 Wall balls 10 Pullups 1 round DT* @135/95 – rest 1:00 after each round- *DT – 12 Deadlifts – 9 Hang Cleans – 6 Push...
Jan 18, 2021
STRENGTH EMOM x 10 MINUTES MIN 1 – 6 Tempo Back Squats (30X1)* MIN 2 – 15 Single DB Glute Bridge-Up *Keep weight moderate. WORKOUT FOR TIME 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50/35) Burpees Over DB -Rest 2:00- 10-9-8-7-6-5-4-3-2-1 DB Goblet Squats...
Jan 17, 2021
STRENGTH EVERY 1:30 x 8 SETS* 1 Power Clean + 1 Front Squat + 2 Push Press MLK DAY WOD 63 Cleans @95/65 64 WB 64 Pull-ups 65 KB swings 68 Front Squats – Cleans represent the year, 1963, when MLK delivered his famous “I have a dream” speech. The...
Jan 15, 2021
Warm-up 1000m row then 30-20-10 situps thrusters 45/35 Workout 21-15-9-15-21 Thrusters* (95/65) Cal row *Any time athlete breaks up thrusters 5 burpee over bar penalty – Do not drop bar from OH
