by Derek | Jul 21, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 8 sets 5 Goblet Squats @ 33×1 *on the last rep hold 20-30s in the bottom WOD Below Performance Every 2 min x 5 sets 3 Back Squats 3 Rounds for time of (20 min CAP) 400m Run 21 Goblet Squats (50/35#) 15 KBS (50/35#) 9 KB (or...
by Derek | Jul 20, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 8 sets 5/side KB Deadlifts @ 33×1 WOD Below Performance Every 2 min x 5 sets Deadlfits 3, 1, 3, 1, 3 16 min AMRAP 30 Slamballs (25/15#) 25/18 Cal Bike 20 Burpees 15 Deadlifts (100/70kg) or use 2x...
by Derek | Jul 19, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 8 sets 5 DB Push Press with 30s hold after last rep Tabata (16 min total) Ring Rows Sit-ups Seated DB Press Plank Hold Performance Every 2 min x 5 sets 5 Push Press Tabata (16 min total) Strict Pull-ups Sit-ups Strict HSPU...
by Derek | Jul 18, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min for 8 sets 5 DB Thrusters + 8 Wallballs WOD below Performance Every 2 min for 5 sets 5 Thrusters + 10 Wallballs 10 min AMRAP 3 Power Cleans or use DB’s 6 Push-ups 9 Air Squats 250 m Row Tabata...
by Derek | Jul 17, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance 30 min AMRAP (Partner) 400 m Run (both run) 80 KBS (50/35#) *every time you break complete 3 Burpees before continuing 80 DB Push Jerk 35/25# Per hand *every time you break compete 3 Burpees before continuing 30 min AMRAP...
by Derek | Jul 16, 2020 | Uncategorized
Lifestyle (Barbell Free) EMOTM for 11 min 5 Seated DB Press 5 Rounds for time (15 min CAP) 15 DB Hang Power Cleans 10 DB Thrusters 5/side Alt DB Snatch Performance EMOTM for 8 min 3 Press 5 Rounds for time (15 min CAP) 12 Hang Power Cleans 9 Thrusters 6 Power...
