by Derek | Jul 27, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 90 for 10 sets 3 KB/DB Snatch plus 20s hold above head after last rep *do 3 on left arm then 3 on right arm WOD below Performance Every 90s x 7 sets 1 Snatch Pull + 1 Hang Power Snatch 20 min AMRAP 5 Rounds of 5 C2B Pull-ups or Pull-ups...
by Derek | Jul 26, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 8 sets 2 Goblet Squats + 20s hold in bottom + 2 Goblet Squats WOD Below Performance Every 2 min x 5 sets Back Squat Cluster 2.2 *2 reps, rest 10s, 2 reps 3 Rounds for time (20 min CAP) 21/15 Cal Bike 15 KBS (50/35#) 15 Squats...
by Derek | Jul 25, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min x 7 sets 10/side Single Arm KBS to eye level only *30s Plank hold after each set 15 min AMRAP 30/24 Cal Row 7 DB Power Clean 7 DB Hang Squat Clean 7 DB Squat Clean Performance Every 2:30 min for 5 sets 1 Power Clean + 1 Hang...
by Derek | Jul 24, 2020 | Uncategorized
Lifestyle (Barbell Free) EMOTM for 12 min 1st min: 3-5/side KB/DB Snatch 2nd min: 30-45s Side Plank (alternate sides each round) Performance EMOTM for 8 min 1 Hang Power Snatch For 20 min 2 – 4 – 6 – 8 – 10 … etc reps of Plate Burpees Power Snatch (50/35kg) or per...
by Derek | Jul 23, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 7 sets 8-12 DB Floor Press For time (20 min CAP) 30 Ring Rows 15 Sit-ups 400m Run 15 Goblet Squats 15 Sit-ups 800m Run 15 Sit-ups 15 Goblet Squats 400m Run 15 Sit-ups 30 Ring Rows Performance Every 2 min x 5 sets 5-7 Floor Press...
by Derek | Jul 22, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance 5 Rounds of 1 min of work; 1 min of rest 8 Burpees Wallballs in remaining time (20/14#) Rest 2 min total between 5 Rounds of 1 min of work; 1 min of rest 10/8 Cal Bike T2B or Hanging Knee Raises in remaining time Rest 2 min...
