by Derek | Jun 15, 2020 | Uncategorized
Lifestyle (Barbell Free) EMOTM for 10 min 1st: 5-10 DB Split Jerks 2nd: 30s Object Hold Overhead WOD below with KB(s) or DB’s Performance EMOTM for 10 min 1st: 2 Split Jerks 2nd: 30s Handstand Hold For total reps 30s of Deadlift (50/30kg) 30s Rest 30s of Push...
by Derek | Jun 14, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min for 5 sets Goblet Squats 7 reps @ 33×1 *3s down, 3s in bottom, xplode up and 1s at top For time (15 min CAP) 21 – 15 – 9 reps of KBS Goblet Squats Push-ups or Box/Bench Dips Performance Every 2 min for 5 sets Back Squat 5, 4,...
by Derek | Jun 13, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min x 5 sets 15 KB Deadlifts 10 KBS 5/side KB Jerks *same KB for all movements 4 Rounds of 1 min Hanging Knee Raises or Leg Raises 1 min of Alt. DB Snatch 1 min of DB Thrusters 1 min Row or Bike 1 min rest Performance Every 2:30...
by Derek | Jun 12, 2020 | Uncategorized
Lifestyle(Barbell Free) & Performance Every 2 min complete x 10 sets 8 Wallballs (20/14#) 8 Deadlfits (30/25kg) or KB Deadlifts 8 Hang Power Cleans (30/25kg) or 8 KBS 8 S2OH (30/25kg) or 4/side KB S2OH Max Cal Row in Remaining time rest 1 min *complete on own or...
by Derek | Jun 11, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min for 5 sets DB Floor Press 5 reps *optional after each set 10-15 push-ups WOD Below Performance Every 2 min for 5 sets Barbell Floor Press 5 reps 15 min AMRAP 400 m Run 21 KBS (50/35#) 12 Pull-ups or Ring...
by Derek | Jun 10, 2020 | Uncategorized
Lifestye (Barbell Free) 20 min AMRAP 2000 Row 10 rounds of 3 Heavy KBS 6 Push-ups 9 Air Squat Tabata (8 min) Plank Hold Sit-ups Performance 20 min AMRAP 2000 Row 10 rounds of 3 Power Cleans (70/50kg) 6 Push-ups 9 Air Squat Tabata (8 min) Plank Hold...
