by Derek | Mar 1, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 3 Push Press + 3 Push Jerk or 6+6 with DBs B. 20 min AMRAP 10 DB S2OH (50/35# per hand) 10 Burpee Box Jump Overs (24/20”) 1 mile Bike
by Derek | Feb 27, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2:30 min x 5 sets Back Squat 5, 3, 3, 2, 2 or x2 Goblet Squats B. 5 sets @ easy/moderate pace 1 min or Cal Row 1 min of DB Man Makers (35/25#) 1 min Slamballs (25/15#) 1 min rest
by Derek | Feb 26, 2022 | Uncategorized
WORKOUT FO THE DAY A. Every 2:30min x 5 sets 1 Hang Power Snatch + 1 Power Snatch + Squat Snatch *can spend time and practice lift OR Every 2:30 min x 5 sets 5 High Squat Jumps + 10 Alt. DB Snatch + 5 Goblet Squats + 30-60s core hold of choice B. 15 min AMRAP 3, 6,...
by Derek | Feb 25, 2022 | Uncategorized
WORKOUT OF THE DAY National Indoor Rowing Day! A. 6 sets of (15 min CAP) BB Push Press 3, 3, 2, 2, 1, 1 or DB Push Press 10, 10, 8, 8, 6, 6 + 30s core hold after each B. For time 2500m Row C. 3-5 sets of (Optional if time) 10/side DB Side Bend 30s Glute Bridge Hold...
by Derek | Feb 24, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 3 Burpees + 6 Deadlifts + 9 Slamballs *Deadlifts done with a BB at weight of choice or with DB’s/KB’s *Part A is optional and can be complete before or after part B B. Open WOD 22.1 15 min AMRAP 3 Wall Walks...
