by Derek | Aug 20, 2020 | Uncategorized
Lifestyle Every 2 min x 7 sets 5 DB Squat Clean Thrusters *optional core hold after reps WOD Below Performance Every 2 min x 5 sets 1 Squat Clean Thruster 4 Round for time of (25 min CAP) 500m Row then 7x of 1 Squat Clean Thruster 1 Back Squat 1 S2OH *40/30kg for...
by Derek | Aug 19, 2020 | Uncategorized
Lifestyle Every 2 min x 7 sets 8 KB Deadlifts + 4/side Single Arm KB to eye level 21 – 15 – 9 – 15 – 21 reps of (20 min CAP) Hanging Knee Raises Deadlift with 2 KB’s Burpees Performance Every 2 min x 5 sets 8 Deadlifts + 5 Hang Power Clean *Unbroken complex 15 – 12 –...
by Derek | Aug 18, 2020 | Uncategorized
Lifestyle Every 2 min x 7 sets 2/side DB OHS @ 32×1 *or do DB Front Squats 3 rounds for time of (20 min CAP) 20 Goblet Squats 25/18 Cal Bike 15 Slamballs Performance Every 2 min x 5 sets 1 OHS @ 32×1 3 rounds for time of (20 min CAP) 15 OHS (40/30kg) 25/18...
by Derek | Aug 17, 2020 | Uncategorized
Lifestyle Every 2 min x 7 sets 5-7 Seated DB Press + 30s hold above head after last rep WOD Below Performance Every 2 min x 5 sets 5-7 Strict HSPU + 20s hold after last reps *can kip if don’t have strict 5 Rounds for time of (25 min CAP) 15 KBS (50/35#) 400m Run 50...
by Derek | Aug 16, 2020 | Uncategorized
Lifestyle & Performance 6 Rounds for total reps 1 min of Burpees 1 min Hang Power Snatch (35/25kg) 1 min of Cal Row 1 min of Deadlfits (35/25kg) 1 min rest
by Derek | Aug 15, 2020 | Uncategorized
Lifestyle Every 2 min x 7 sets 5 Goblet Squats @ 55×1 *Optional core hold after reps WOD Below Performance Every 2 min x 5 sets 3 Back Squats 10-9-8-7-6-5-4-3-2-1 Wallballs (20/14#) KBS (70/50#) Cal...
